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Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":676,"answer":677,"question":678,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":688,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":528,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":726,"content":727},"doc",[728,745,760,767,771,807,812,816,830,857,862,866,902,919,924,928,933,946],{"type":729,"content":730},"paragraph",[731,734,743],{"text":732,"type":733},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ","text",{"text":735,"type":733,"marks":736},"close-range",[737],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"custom":741,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},"_blank",{"text":744,"type":733}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":746,"attrs":747},"blok",{"id":748,"body":749},"52fa91c7-90bf-43d9-8857-79752817914b",[750],{"url":751,"_uid":753,"image":754,"component":758,"copyright_details":759},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":755,"alt":756,"name":7,"focus":48,"title":756,"filename":757,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png","content_image",[],{"type":761,"attrs":762,"content":764},"heading",{"level":763},2,[765],{"text":766,"type":733},"Rolling Punch Drill",{"type":729,"content":768},[769],{"text":770,"type":733},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":772,"content":773},"bullet_list",[774,781,787,793],{"type":775,"content":776},"list_item",[777],{"type":729,"content":778},[779],{"text":780,"type":733},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":775,"content":782},[783],{"type":729,"content":784},[785],{"text":786,"type":733},"Bend your knees until your thigh muscles are supporting your weight",{"type":775,"content":788},[789],{"type":729,"content":790},[791],{"text":792,"type":733},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":775,"content":794},[795,799],{"type":729,"content":796},[797],{"text":798,"type":733},"Develop a steady rhythm, and then start mixing punches in",{"type":772,"content":800},[801],{"type":775,"content":802},[803],{"type":729,"content":804},[805],{"text":806,"type":733},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":761,"attrs":808,"content":809},{"level":763},[810],{"text":811,"type":733},"Danger Close Drill",{"type":729,"content":813},[814],{"text":815,"type":733},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":772,"content":817},[818,824],{"type":775,"content":819},[820],{"type":729,"content":821},[822],{"text":823,"type":733},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":775,"content":825},[826],{"type":729,"content":827},[828],{"text":829,"type":733},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":729,"content":831},[832,837,839,846,848,855],{"text":833,"type":733,"marks":834},"Key focus:",[835],{"type":836},"bold",{"text":838,"type":733}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":840,"type":733,"marks":841},"hooks",[842],{"type":738,"attrs":843},{"href":844,"uuid":48,"anchor":48,"custom":845,"target":742,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":847,"type":733}," and ",{"text":849,"type":733,"marks":850},"uppercuts",[851],{"type":738,"attrs":852},{"href":853,"uuid":48,"anchor":48,"custom":854,"target":742,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":856,"type":733},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":761,"attrs":858,"content":859},{"level":763},[860],{"text":861,"type":733},"Rolling Thunder Drill",{"type":729,"content":863},[864],{"text":865,"type":733},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":772,"content":867},[868,882,896],{"type":775,"content":869},[870,874],{"type":729,"content":871},[872],{"text":873,"type":733},"On a heavy bag, set an interval of your choosing",{"type":772,"content":875},[876],{"type":775,"content":877},[878],{"type":729,"content":879},[880],{"text":881,"type":733},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":775,"content":883},[884,888],{"type":729,"content":885},[886],{"text":887,"type":733},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":772,"content":889},[890],{"type":775,"content":891},[892],{"type":729,"content":893},[894],{"text":895,"type":733},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":775,"content":897},[898],{"type":729,"content":899},[900],{"text":901,"type":733},"Rest for 1 minute in between each round to recover",{"type":729,"content":903},[904,908,910,917],{"text":905,"type":733,"marks":906},"Tip",[907],{"type":836},{"text":909,"type":733},": Maintaining a calm and ",{"text":911,"type":733,"marks":912},"steady breath",[913],{"type":738,"attrs":914},{"href":915,"uuid":48,"anchor":48,"custom":916,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":918,"type":733}," will help you establish your rhythm.",{"type":761,"attrs":920,"content":921},{"level":763},[922],{"text":923,"type":733},"Better, Faster, Stronger",{"type":729,"content":925},[926],{"text":927,"type":733},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":761,"attrs":929,"content":930},{"level":763},[931],{"text":932,"type":733},"Train Like a Fighter",{"type":729,"content":934},[935,937,944],{"text":936,"type":733},"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":938,"type":733,"marks":939},"FightCamp",[940],{"type":738,"attrs":941},{"href":942,"uuid":48,"anchor":48,"custom":943,"target":742,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":945,"type":733}," 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":729,"content":947},[948],{"text":949,"type":733},"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":951,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":952,"component":118,"meta_info":953,"meta_title":7,"block_image":954,"cover_image":955,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00","article",{"_uid":961,"title":962,"plugin":43,"description":963},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[974],"featured",60887917,"7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],["Reactive",980],[981,1397,1810,2049,2289,2573],{"name":982,"created_at":983,"published_at":984,"updated_at":985,"id":986,"uuid":987,"content":988,"slug":1390,"full_slug":1391,"sort_by_date":48,"position":1392,"tag_list":1393,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1394,"first_published_at":1395,"release_id":48,"lang":60,"path":977,"alternates":1396,"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":989,"faqs":990,"title":982,"topic":995,"author":1010,"content":1011,"category":1371,"schedule":1379,"component":959,"meta_info":1380,"cover_image":1384,"description":1388,"contributors":1389},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[991],{"_uid":992,"answer":993,"question":994,"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":996,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1008,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":997,"component":39,"meta_info":1005,"block_image":1006,"cover_image":1007,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":998,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1003,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":999,"component":118,"meta_info":1000,"meta_title":7,"block_image":1001,"cover_image":1002,"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":726,"content":1012},[1013,1017,1021,1025,1038,1070,1074,1079,1083,1087,1093,1097,1117,1122,1126,1152,1156,1161,1165,1185,1190,1194,1214,1219,1223,1254,1259,1262,1282,1287,1291,1311,1316,1320,1340,1353,1358,1368],{"type":729,"content":1014},[1015],{"text":1016,"type":733},"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":729,"content":1018},[1019],{"text":1020,"type":733},"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":729,"content":1022},[1023],{"text":1024,"type":733},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":729,"content":1026},[1027,1029,1036],{"text":1028,"type":733},"With consistent resistance training and ",{"text":1030,"type":733,"marks":1031},"healthy nutrition",[1032],{"type":738,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"custom":1035,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1037,"type":733},", women can develop strong arm muscles that will empower you to:",{"type":772,"content":1039},[1040,1046,1052,1058,1064],{"type":775,"content":1041},[1042],{"type":729,"content":1043},[1044],{"text":1045,"type":733},"Throw a solid punch",{"type":775,"content":1047},[1048],{"type":729,"content":1049},[1050],{"text":1051,"type":733},"Carry your kids or fur babies",{"type":775,"content":1053},[1054],{"type":729,"content":1055},[1056],{"text":1057,"type":733},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":775,"content":1059},[1060],{"type":729,"content":1061},[1062],{"text":1063,"type":733},"Feel confident in every tank top and sleeveless dress",{"type":775,"content":1065},[1066],{"type":729,"content":1067},[1068],{"text":1069,"type":733},"Haul all those bags from the car to the house in one trip ",{"type":729,"content":1071},[1072],{"text":1073,"type":733},"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":761,"attrs":1075,"content":1076},{"level":763},[1077],{"text":1078,"type":733},"Arm Exercises for Women",{"type":729,"content":1080},[1081],{"text":1082,"type":733},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":729,"content":1084},[1085],{"text":1086,"type":733},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":761,"attrs":1088,"content":1090},{"level":1089},3,[1091],{"text":1092,"type":733},"1. Plank With Bicep Curl",{"type":729,"content":1094},[1095],{"text":1096,"type":733},"Target Muscles: Biceps & Core",{"type":772,"content":1098},[1099,1105,1111],{"type":775,"content":1100},[1101],{"type":729,"content":1102},[1103],{"text":1104,"type":733},"Begin in plank position, holding two dumbbells on the floor",{"type":775,"content":1106},[1107],{"type":729,"content":1108},[1109],{"text":1110,"type":733},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":775,"content":1112},[1113],{"type":729,"content":1114},[1115],{"text":1116,"type":733},"Maintain plank position and repeat with the other arm",{"type":761,"attrs":1118,"content":1119},{"level":1089},[1120],{"text":1121,"type":733},"2. Overhead Tricep Extension",{"type":729,"content":1123},[1124],{"text":1125,"type":733},"Target Muscles: Triceps",{"type":772,"content":1127},[1128,1134,1140,1146],{"type":775,"content":1129},[1130],{"type":729,"content":1131},[1132],{"text":1133,"type":733},"Hold the weight overhead with both hands",{"type":775,"content":1135},[1136],{"type":729,"content":1137},[1138],{"text":1139,"type":733},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":775,"content":1141},[1142],{"type":729,"content":1143},[1144],{"text":1145,"type":733},"Straighten your elbows and extend the weight overhead",{"type":775,"content":1147},[1148],{"type":729,"content":1149},[1150],{"text":1151,"type":733},"Hold the fully extended position for a moment, then repeat slowly",{"type":729,"content":1153},[1154],{"text":1155,"type":733},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":761,"attrs":1157,"content":1158},{"level":1089},[1159],{"text":1160,"type":733},"3. Upright Row ",{"type":729,"content":1162},[1163],{"text":1164,"type":733},"Target Muscles: Traps & Deltoids",{"type":772,"content":1166},[1167,1173,1179],{"type":775,"content":1168},[1169],{"type":729,"content":1170},[1171],{"text":1172,"type":733},"Begin standing with your feet hip-width apart",{"type":775,"content":1174},[1175],{"type":729,"content":1176},[1177],{"text":1178,"type":733},"Lift your barbell or dumbbells straight up toward your chin",{"type":775,"content":1180},[1181],{"type":729,"content":1182},[1183],{"text":1184,"type":733},"Pause at the top of the lift, lower, and repeat",{"type":761,"attrs":1186,"content":1187},{"level":1089},[1188],{"text":1189,"type":733},"4. Lateral Arm Raise",{"type":729,"content":1191},[1192],{"text":1193,"type":733},"Target Muscles: Triceps & Shoulders",{"type":772,"content":1195},[1196,1202,1208],{"type":775,"content":1197},[1198],{"type":729,"content":1199},[1200],{"text":1201,"type":733},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":775,"content":1203},[1204],{"type":729,"content":1205},[1206],{"text":1207,"type":733},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":775,"content":1209},[1210],{"type":729,"content":1211},[1212],{"text":1213,"type":733},"Lower and repeat",{"type":761,"attrs":1215,"content":1216},{"level":1089},[1217],{"text":1218,"type":733},"5. Dumbbell Bench Press",{"type":729,"content":1220},[1221],{"text":1222,"type":733},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":772,"content":1224},[1225,1231,1237,1248],{"type":775,"content":1226},[1227],{"type":729,"content":1228},[1229],{"text":1230,"type":733},"Begin laying on a bench with your feet flat on the floor",{"type":775,"content":1232},[1233],{"type":729,"content":1234},[1235],{"text":1236,"type":733},"Lift the dumbbells to chest height, with your hands facing forward",{"type":775,"content":1238},[1239],{"type":729,"content":1240},[1241,1243],{"text":1242,"type":733},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1244,"type":733,"marks":1245},"(don’t let the dumbbells touch)",[1246],{"type":1247},"italic",{"type":775,"content":1249},[1250],{"type":729,"content":1251},[1252],{"text":1253,"type":733},"Lower your arms and repeat",{"type":761,"attrs":1255,"content":1256},{"level":1089},[1257],{"text":1258,"type":733},"6. Tricep Dips",{"type":729,"content":1260},[1261],{"text":1125,"type":733},{"type":772,"content":1263},[1264,1270,1276],{"type":775,"content":1265},[1266],{"type":729,"content":1267},[1268],{"text":1269,"type":733},"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":775,"content":1271},[1272],{"type":729,"content":1273},[1274],{"text":1275,"type":733},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":775,"content":1277},[1278],{"type":729,"content":1279},[1280],{"text":1281,"type":733},"Push yourself back up until your arms are almost straight, and repeat",{"type":761,"attrs":1283,"content":1284},{"level":1089},[1285],{"text":1286,"type":733},"7. Decline Push-Up",{"type":729,"content":1288},[1289],{"text":1290,"type":733},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":772,"content":1292},[1293,1299,1305],{"type":775,"content":1294},[1295],{"type":729,"content":1296},[1297],{"text":1298,"type":733},"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":775,"content":1300},[1301],{"type":729,"content":1302},[1303],{"text":1304,"type":733},"Brace your core and glutes, and lower yourself down into a push-up",{"type":775,"content":1306},[1307],{"type":729,"content":1308},[1309],{"text":1310,"type":733},"Extend your elbows to push yourself up, and repeat",{"type":761,"attrs":1312,"content":1313},{"level":1089},[1314],{"text":1315,"type":733},"8. Diamond Push-Up",{"type":729,"content":1317},[1318],{"text":1319,"type":733},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":772,"content":1321},[1322,1328,1334],{"type":775,"content":1323},[1324],{"type":729,"content":1325},[1326],{"text":1327,"type":733},"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":775,"content":1329},[1330],{"type":729,"content":1331},[1332],{"text":1333,"type":733},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":775,"content":1335},[1336],{"type":729,"content":1337},[1338],{"text":1339,"type":733},"Push yourself back up and repeat",{"type":729,"content":1341},[1342,1344,1351],{"text":1343,"type":733},"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":1345,"type":733,"marks":1346},"FightCamp Community",[1347],{"type":738,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":742,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1352,"type":733}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":761,"attrs":1354,"content":1355},{"level":763},[1356],{"text":1357,"type":733},"Train Like a Woman",{"type":729,"content":1359},[1360,1361,1367],{"text":936,"type":733},{"text":938,"type":733,"marks":1362},[1363],{"type":738,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":742,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":945,"type":733},{"type":729,"content":1369},[1370],{"text":949,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1372,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1377,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1373,"component":118,"meta_info":1374,"meta_title":7,"block_image":1375,"cover_image":1376,"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":1381,"title":1382,"plugin":43,"description":1383},"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":1385,"alt":1386,"name":7,"focus":7,"title":1386,"filename":1387,"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,[974],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1398,"created_at":1399,"published_at":1400,"updated_at":1401,"id":1402,"uuid":1403,"content":1404,"slug":1804,"full_slug":1805,"sort_by_date":48,"position":1806,"tag_list":1807,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1808,"first_published_at":1400,"release_id":48,"lang":60,"path":977,"alternates":1809,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1405,"faqs":1406,"title":1398,"topic":1415,"author":1430,"content":1431,"category":1785,"schedule":1793,"component":959,"meta_info":1794,"cover_image":1798,"description":1802,"contributors":1803},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1407,1411],{"_uid":1408,"answer":1409,"question":1410,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1412,"answer":1413,"question":1414,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1416,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1428,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1417,"component":39,"meta_info":1425,"block_image":1426,"cover_image":1427,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1419,"component":118,"meta_info":1420,"meta_title":7,"block_image":1421,"cover_image":1422,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":726,"content":1432},[1433,1438,1453,1467,1472,1476,1481,1485,1523,1527,1532,1536,1540,1545,1549,1554,1568,1572,1592,1597,1601,1605,1663,1668,1672,1676,1702,1716,1721,1725,1729,1755,1759,1764,1768,1772,1782],{"type":761,"attrs":1434,"content":1435},{"level":763},[1436],{"text":1437,"type":733},"How to Stay Motivated to Work Out",{"type":729,"content":1439},[1440,1442,1451],{"text":1441,"type":733},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1443,"type":733,"marks":1444},"New Year’s Resolutions",[1445,1449],{"type":738,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"custom":1448,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1450},"underline",{"text":1452,"type":733},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":729,"content":1454},[1455,1457,1465],{"text":1456,"type":733},"But what happens if you're looking for motivation to work out in the ",{"text":1458,"type":733,"marks":1459},"middle of summer",[1460,1464],{"type":738,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1450},{"text":1466,"type":733}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":761,"attrs":1468,"content":1469},{"level":763},[1470],{"text":1471,"type":733},"Motivation vs. Determination",{"type":729,"content":1473},[1474],{"text":1475,"type":733},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":761,"attrs":1477,"content":1478},{"level":1089},[1479],{"text":1480,"type":733},"Motivation",{"type":729,"content":1482},[1483],{"text":1484,"type":733},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":772,"content":1486},[1487,1493,1499,1505,1511,1517],{"type":775,"content":1488},[1489],{"type":729,"content":1490},[1491],{"text":1492,"type":733},"Movies",{"type":775,"content":1494},[1495],{"type":729,"content":1496},[1497],{"text":1498,"type":733},"Books",{"type":775,"content":1500},[1501],{"type":729,"content":1502},[1503],{"text":1504,"type":733},"Quotes",{"type":775,"content":1506},[1507],{"type":729,"content":1508},[1509],{"text":1510,"type":733},"Speeches",{"type":775,"content":1512},[1513],{"type":729,"content":1514},[1515],{"text":1516,"type":733},"Social media posts",{"type":775,"content":1518},[1519],{"type":729,"content":1520},[1521],{"text":1522,"type":733},"Success stories",{"type":729,"content":1524},[1525],{"text":1526,"type":733},"These are things that essentially make you want to start something, like a workout.",{"type":761,"attrs":1528,"content":1529},{"level":1089},[1530],{"text":1531,"type":733},"Determination",{"type":729,"content":1533},[1534],{"text":1535,"type":733},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":729,"content":1537},[1538],{"text":1539,"type":733},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":761,"attrs":1541,"content":1542},{"level":763},[1543],{"text":1544,"type":733},"Finding That Drive",{"type":729,"content":1546},[1547],{"text":1548,"type":733},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":761,"attrs":1550,"content":1551},{"level":1089},[1552],{"text":1553,"type":733},"Working Out at Home",{"type":729,"content":1555},[1556,1558,1566],{"text":1557,"type":733},"The wonderful thing about ",{"text":1559,"type":733,"marks":1560},"working out from home",[1561,1565],{"type":738,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"custom":1564,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1450},{"text":1567,"type":733}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":729,"content":1569},[1570],{"text":1571,"type":733},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":772,"content":1573},[1574,1580,1586],{"type":775,"content":1575},[1576],{"type":729,"content":1577},[1578],{"text":1579,"type":733},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":775,"content":1581},[1582],{"type":729,"content":1583},[1584],{"text":1585,"type":733},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":775,"content":1587},[1588],{"type":729,"content":1589},[1590],{"text":1591,"type":733},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":761,"attrs":1593,"content":1594},{"level":1089},[1595],{"text":1596,"type":733},"Staying Committed to Exercising Daily",{"type":729,"content":1598},[1599],{"text":1600,"type":733},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":729,"content":1602},[1603],{"text":1604,"type":733},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":772,"content":1606},[1607,1613,1619,1625,1637,1651],{"type":775,"content":1608},[1609],{"type":729,"content":1610},[1611],{"text":1612,"type":733},"Outdoor walks/hikes in nature",{"type":775,"content":1614},[1615],{"type":729,"content":1616},[1617],{"text":1618,"type":733},"Easy pace swims",{"type":775,"content":1620},[1621],{"type":729,"content":1622},[1623],{"text":1624,"type":733},"Sauna sessions",{"type":775,"content":1626},[1627],{"type":729,"content":1628},[1629],{"text":1630,"type":733,"marks":1631},"Low-intensity yoga",[1632,1636],{"type":738,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1450},{"type":775,"content":1638},[1639],{"type":729,"content":1640},[1641,1649],{"text":1642,"type":733,"marks":1643},"Mobility work",[1644,1648],{"type":738,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1450},{"text":1650,"type":733}," ",{"type":775,"content":1652},[1653],{"type":729,"content":1654},[1655],{"text":1656,"type":733,"marks":1657},"Stretching",[1658,1662],{"type":738,"attrs":1659},{"href":1660,"uuid":48,"anchor":48,"custom":1661,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1450},{"type":761,"attrs":1664,"content":1665},{"level":1089},[1666],{"text":1667,"type":733},"Morning Workouts Before Starting the Day",{"type":729,"content":1669},[1670],{"text":1671,"type":733},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":729,"content":1673},[1674],{"text":1675,"type":733},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":772,"content":1677},[1678,1684,1690,1696],{"type":775,"content":1679},[1680],{"type":729,"content":1681},[1682],{"text":1683,"type":733},"Turning off electronics the last hour",{"type":775,"content":1685},[1686],{"type":729,"content":1687},[1688],{"text":1689,"type":733},"Sleeping in a blacked-out environment",{"type":775,"content":1691},[1692],{"type":729,"content":1693},[1694],{"text":1695,"type":733},"Getting to bed at the same time each night",{"type":775,"content":1697},[1698],{"type":729,"content":1699},[1700],{"text":1701,"type":733},"Set out your workout clothes the night before",{"type":729,"content":1703},[1704,1706,1714],{"text":1705,"type":733},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1707,"type":733,"marks":1708},"H.I.I.T. session",[1709,1713],{"type":738,"attrs":1710},{"href":1711,"uuid":48,"anchor":48,"custom":1712,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1450},{"text":1715,"type":733},".",{"type":761,"attrs":1717,"content":1718},{"level":1089},[1719],{"text":1720,"type":733},"End-of-Day Workouts",{"type":729,"content":1722},[1723],{"text":1724,"type":733},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":729,"content":1726},[1727],{"text":1728,"type":733},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":772,"content":1730},[1731,1743,1749],{"type":775,"content":1732},[1733],{"type":729,"content":1734},[1735,1737,1741],{"text":1736,"type":733},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1738,"type":733,"marks":1739},"“why” ",[1740],{"type":1247},{"text":1742,"type":733},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":775,"content":1744},[1745],{"type":729,"content":1746},[1747],{"text":1748,"type":733},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":775,"content":1750},[1751],{"type":729,"content":1752},[1753],{"text":1754,"type":733},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":729,"content":1756},[1757],{"text":1758,"type":733},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":761,"attrs":1760,"content":1761},{"level":763},[1762],{"text":1763,"type":733},"Plan Then Execute",{"type":729,"content":1765},[1766],{"text":1767,"type":733},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":761,"attrs":1769,"content":1770},{"level":763},[1771],{"text":932,"type":733},{"type":729,"content":1773},[1774,1775,1781],{"text":936,"type":733},{"text":938,"type":733,"marks":1776},[1777,1780],{"type":738,"attrs":1778},{"href":1365,"uuid":48,"anchor":48,"custom":1779,"target":742,"linktype":13},{},{"type":1450},{"text":945,"type":733},{"type":729,"content":1783},[1784],{"text":949,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1787,"component":118,"meta_info":1788,"meta_title":7,"block_image":1789,"cover_image":1790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1795,"title":1796,"plugin":43,"description":1797},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1799,"alt":1800,"name":7,"focus":7,"title":1800,"filename":1801,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[974],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1811,"created_at":1812,"published_at":1813,"updated_at":1814,"id":1815,"uuid":1816,"content":1817,"slug":2042,"full_slug":2043,"sort_by_date":48,"position":2044,"tag_list":2045,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2046,"first_published_at":2047,"release_id":48,"lang":60,"path":977,"alternates":2048,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1818,"faqs":1819,"title":1811,"topic":1828,"author":1010,"content":1843,"category":2023,"schedule":2031,"component":959,"meta_info":2032,"cover_image":2036,"description":2040,"contributors":2041},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1820,1824],{"_uid":1821,"answer":1822,"question":1823,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1825,"answer":1826,"question":1827,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1829,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1841,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1830,"component":39,"meta_info":1838,"block_image":1839,"cover_image":1840,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1831,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1832,"component":118,"meta_info":1833,"meta_title":7,"block_image":1834,"cover_image":1835,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1844},[1845,1850,1854,1859,1863,1868,1872,1898,1903,1907,1912,1916,1921,1925,1930,1943,1948,1961,1966,1970,1975,1979,1984,1988,1993,1997,2002,2006,2011],{"type":761,"attrs":1846,"content":1847},{"level":763},[1848],{"text":1849,"type":733},"Staying Safe While Exercising in the Cold",{"type":729,"content":1851},[1852],{"text":1853,"type":733},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":761,"attrs":1855,"content":1856},{"level":1089},[1857],{"text":1858,"type":733},"Watch the Windchill",{"type":729,"content":1860},[1861],{"text":1862,"type":733},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":761,"attrs":1864,"content":1865},{"level":1089},[1866],{"text":1867,"type":733},"Protect Your Extremities",{"type":729,"content":1869},[1870],{"text":1871,"type":733},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":772,"content":1873},[1874,1880,1886,1892],{"type":775,"content":1875},[1876],{"type":729,"content":1877},[1878],{"text":1879,"type":733},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":775,"content":1881},[1882],{"type":729,"content":1883},[1884],{"text":1885,"type":733},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":775,"content":1887},[1888],{"type":729,"content":1889},[1890],{"text":1891,"type":733},"Wear a hat or headband that covers your ears",{"type":775,"content":1893},[1894],{"type":729,"content":1895},[1896],{"text":1897,"type":733},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":761,"attrs":1899,"content":1900},{"level":1089},[1901],{"text":1902,"type":733},"Wear Layers",{"type":729,"content":1904},[1905],{"text":1906,"type":733},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":761,"attrs":1908,"content":1909},{"level":1089},[1910],{"text":1911,"type":733},"Don’t Forget Sunscreen",{"type":729,"content":1913},[1914],{"text":1915,"type":733},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":761,"attrs":1917,"content":1918},{"level":763},[1919],{"text":1920,"type":733},"Getting Motivated to Workout in the Cold ",{"type":729,"content":1922},[1923],{"text":1924,"type":733},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":761,"attrs":1926,"content":1927},{"level":1089},[1928],{"text":1929,"type":733},"Invest in New Activewear",{"type":729,"content":1931},[1932,1934,1941],{"text":1933,"type":733},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1935,"type":733,"marks":1936},"new workout gear",[1937],{"type":738,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1942,"type":733}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":761,"attrs":1944,"content":1945},{"level":1089},[1946],{"text":1947,"type":733},"Find a Workout Buddy",{"type":729,"content":1949},[1950,1952,1959],{"text":1951,"type":733},"Accountability! Accountability! Accountability! Finding a ",{"text":1953,"type":733,"marks":1954},"workout buddy",[1955],{"type":738,"attrs":1956},{"href":1957,"uuid":48,"anchor":48,"custom":1958,"target":742,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1960,"type":733}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":761,"attrs":1962,"content":1963},{"level":1089},[1964],{"text":1965,"type":733},"Benefits of Working Out in the Cold",{"type":729,"content":1967},[1968],{"text":1969,"type":733},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":761,"attrs":1971,"content":1972},{"level":1089},[1973],{"text":1974,"type":733},"Combat Seasonal Affective Disorder",{"type":729,"content":1976},[1977],{"text":1978,"type":733},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":761,"attrs":1980,"content":1981},{"level":1089},[1982],{"text":1983,"type":733},"Boost Your Immune System",{"type":729,"content":1985},[1986],{"text":1987,"type":733},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":761,"attrs":1989,"content":1990},{"level":1089},[1991],{"text":1992,"type":733},"Diverse Training Options",{"type":729,"content":1994},[1995],{"text":1996,"type":733},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":761,"attrs":1998,"content":1999},{"level":1089},[2000],{"text":2001,"type":733},"Burn More Calories",{"type":729,"content":2003},[2004],{"text":2005,"type":733},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":761,"attrs":2007,"content":2008},{"level":763},[2009],{"text":2010,"type":733},"Train Like a Fighter in the Cold",{"type":729,"content":2012},[2013,2015,2021],{"text":2014,"type":733},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":938,"type":733,"marks":2016},[2017,2020],{"type":738,"attrs":2018},{"href":1365,"uuid":48,"anchor":48,"custom":2019,"target":742,"linktype":13},{},{"type":1450},{"text":2022,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2024,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2029,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2025,"component":118,"meta_info":2026,"meta_title":7,"block_image":2027,"cover_image":2028,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2033,"title":2034,"plugin":43,"description":2035},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2037,"alt":2038,"name":7,"focus":7,"title":2038,"filename":2039,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[974],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2050,"created_at":2051,"published_at":2052,"updated_at":2053,"id":2054,"uuid":2055,"content":2056,"slug":2282,"full_slug":2283,"sort_by_date":48,"position":2284,"tag_list":2285,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2286,"first_published_at":2287,"release_id":48,"lang":60,"path":977,"alternates":2288,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2057,"faqs":2058,"title":2050,"topic":2079,"author":2094,"content":2095,"category":2266,"schedule":2274,"component":959,"meta_info":2275,"cover_image":2278,"description":2277,"contributors":2281},"d9342cbc-2f33-448b-95cb-d9141a391216",[2059,2063,2067,2071,2075],{"_uid":2060,"answer":2061,"question":2062,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2064,"answer":2065,"question":2066,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2068,"answer":2069,"question":2070,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2072,"answer":2073,"question":2074,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2076,"answer":2077,"question":2078,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2080,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2092,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2081,"component":39,"meta_info":2089,"block_image":2090,"cover_image":2091,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2082,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2087,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2083,"component":118,"meta_info":2084,"meta_title":7,"block_image":2085,"cover_image":2086,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":726,"content":2096},[2097,2110,2114,2127,2131,2135,2147,2151,2155,2159,2176,2180,2184,2188,2204,2208,2213,2226,2230,2240,2252,2256],{"type":729,"content":2098},[2099,2101,2108],{"text":2100,"type":733},"FightCamp Trainer ",{"text":2102,"type":733,"marks":2103},"Coach PJ",[2104],{"type":738,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"custom":2107,"target":742,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2109,"type":733}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":729,"content":2111},[2112],{"text":2113,"type":733},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":746,"attrs":2115},{"id":2116,"body":2117},"d975e679-f879-4a04-b019-c5eb66b48e99",[2118],{"_uid":2119,"link":2120,"image":2122,"title":2124,"component":2126},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2121,"linktype":13,"fieldtype":14,"cached_url":2121},"https://youtu.be/G-4nuJefUcE",{"id":2123,"alt":2124,"name":7,"focus":48,"title":2124,"filename":2125,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":761,"attrs":2128,"content":2129},{"level":763},[2130],{"text":2062,"type":733},{"type":729,"content":2132},[2133],{"text":2134,"type":733},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":746,"attrs":2136},{"id":2137,"body":2138},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2139],{"url":2140,"_uid":2141,"image":2142,"component":758,"copyright_details":2146},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2143,"alt":2144,"name":7,"focus":48,"title":2144,"filename":2145,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":729,"content":2148},[2149],{"text":2150,"type":733},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":761,"attrs":2152,"content":2153},{"level":763},[2154],{"text":2066,"type":733},{"type":729,"content":2156},[2157],{"text":2158,"type":733},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":746,"attrs":2160},{"id":2137,"body":2161},[2162],{"url":2163,"_uid":2164,"image":2165,"component":758,"copyright_details":2169},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2166,"alt":2167,"name":7,"focus":48,"title":2167,"filename":2168,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2170],{"_uid":2171,"link":2172,"title":2174,"component":2175},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2173,"linktype":13,"fieldtype":14,"cached_url":2173},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":729,"content":2177},[2178],{"text":2179,"type":733},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":761,"attrs":2181,"content":2182},{"level":763},[2183],{"text":2070,"type":733},{"type":729,"content":2185},[2186],{"text":2187,"type":733},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":746,"attrs":2189},{"id":2137,"body":2190},[2191],{"url":2192,"_uid":2193,"image":2194,"component":758,"copyright_details":2198},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2195,"alt":2196,"name":7,"focus":48,"title":2196,"filename":2197,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2199],{"_uid":2200,"link":2201,"title":2203,"component":2175},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2202,"linktype":13,"fieldtype":14,"cached_url":2202},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":729,"content":2205},[2206],{"text":2207,"type":733},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":761,"attrs":2209,"content":2210},{"level":763},[2211],{"text":2212,"type":733},"Levels & Abilities",{"type":729,"content":2214},[2215,2217,2224],{"text":2216,"type":733},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2218,"type":733,"marks":2219},"sweet science",[2220],{"type":738,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":742,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2225,"type":733},". ",{"type":761,"attrs":2227,"content":2228},{"level":763},[2229],{"text":2078,"type":733},{"type":746,"attrs":2231},{"id":2137,"body":2232},[2233],{"url":2234,"_uid":2235,"image":2236,"component":758,"copyright_details":2239},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2237,"alt":2144,"name":7,"focus":48,"title":2144,"filename":2238,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":729,"content":2241},[2242,2244,2250],{"text":2243,"type":733},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2245,"type":733,"marks":2246},"FightCamp app",[2247],{"type":738,"attrs":2248},{"href":942,"uuid":48,"anchor":48,"custom":2249,"target":742,"linktype":13},{},{"text":2251,"type":733},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":761,"attrs":2253,"content":2254},{"level":763},[2255],{"text":932,"type":733},{"type":729,"content":2257},[2258,2259,2264],{"text":936,"type":733},{"text":938,"type":733,"marks":2260},[2261],{"type":738,"attrs":2262},{"href":1365,"uuid":48,"anchor":48,"custom":2263,"target":742,"linktype":13},{},{"text":2265,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2267,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2268,"component":118,"meta_info":2269,"meta_title":7,"block_image":2270,"cover_image":2271,"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},[],[],"2022-12-29 00:00",{"_uid":2276,"title":2050,"plugin":43,"description":2277},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2279,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2280,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[974],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2290,"created_at":2291,"published_at":2292,"updated_at":2293,"id":2294,"uuid":2295,"content":2296,"slug":2566,"full_slug":2567,"sort_by_date":48,"position":2568,"tag_list":2569,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2570,"first_published_at":2571,"release_id":48,"lang":60,"path":977,"alternates":2572,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2297,"faqs":2298,"title":2311,"topic":2312,"author":708,"content":2327,"category":2547,"schedule":2555,"component":959,"meta_info":2556,"cover_image":2560,"description":2564,"contributors":2565},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2299,2303,2307],{"_uid":2300,"answer":2301,"question":2302,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2304,"answer":2305,"question":2306,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2308,"answer":2309,"question":2310,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2313,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2325,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2314,"component":39,"meta_info":2322,"block_image":2323,"cover_image":2324,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2315,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2320,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2316,"component":118,"meta_info":2317,"meta_title":7,"block_image":2318,"cover_image":2319,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2328},[2329,2333,2338,2350,2364,2369,2389,2393,2398,2414,2418,2438,2442,2447,2462,2466,2471,2495,2500,2514,2518,2530,2534,2544],{"type":729,"content":2330},[2331],{"text":2332,"type":733},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":761,"attrs":2334,"content":2335},{"level":763},[2336],{"text":2337,"type":733},"Floyd “Money” Mayweather Jr.",{"type":746,"attrs":2339},{"id":2340,"body":2341},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2342],{"url":2343,"_uid":2344,"image":2345,"component":758,"copyright_details":2349},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2346,"alt":2347,"name":7,"focus":7,"title":2347,"filename":2348,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":729,"content":2351},[2352,2354,2362],{"text":2353,"type":733},"Regarded as the best technical boxer of this age, ",{"text":2355,"type":733,"marks":2356},"Floyd Mayweather Jr.",[2357,2361],{"type":738,"attrs":2358},{"href":2359,"uuid":48,"anchor":48,"custom":2360,"target":742,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1450},{"text":2363,"type":733}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":761,"attrs":2365,"content":2366},{"level":1089},[2367],{"text":2368,"type":733},"The Philly Shell",{"type":772,"content":2370},[2371,2377,2383],{"type":775,"content":2372},[2373],{"type":729,"content":2374},[2375],{"text":2376,"type":733},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":775,"content":2378},[2379],{"type":729,"content":2380},[2381],{"text":2382,"type":733},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":775,"content":2384},[2385],{"type":729,"content":2386},[2387],{"text":2388,"type":733},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":729,"content":2390},[2391],{"text":2392,"type":733},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":761,"attrs":2394,"content":2395},{"level":763},[2396],{"text":2397,"type":733},"Pernell “Sweet Pea” Whitaker",{"type":746,"attrs":2399},{"id":2340,"body":2400},[2401],{"url":2402,"_uid":2403,"image":2404,"component":758,"copyright_details":2408},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2405,"alt":2406,"name":7,"focus":7,"title":2406,"filename":2407,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2409],{"_uid":2410,"link":2411,"title":2413,"component":2175},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2412,"target":742,"linktype":13,"fieldtype":14,"cached_url":2412},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring",{"type":729,"content":2415},[2416],{"text":2417,"type":733},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":772,"content":2419},[2420,2426,2432],{"type":775,"content":2421},[2422],{"type":729,"content":2423},[2424],{"text":2425,"type":733},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":775,"content":2427},[2428],{"type":729,"content":2429},[2430],{"text":2431,"type":733},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":775,"content":2433},[2434],{"type":729,"content":2435},[2436],{"text":2437,"type":733},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":729,"content":2439},[2440],{"text":2441,"type":733},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":761,"attrs":2443,"content":2444},{"level":763},[2445],{"text":2446,"type":733},"Muhammad Ali",{"type":746,"attrs":2448},{"id":2340,"body":2449},[2450],{"url":2451,"_uid":2452,"image":2453,"component":758,"copyright_details":2456},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2454,"alt":2347,"name":7,"focus":7,"title":2347,"filename":2455,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2457],{"_uid":2458,"link":2459,"title":2461,"component":2175},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2460,"target":742,"linktype":13,"fieldtype":14,"cached_url":2460},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":729,"content":2463},[2464],{"text":2465,"type":733},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":761,"attrs":2467,"content":2468},{"level":1089},[2469],{"text":2470,"type":733},"The Ali Shuffle",{"type":772,"content":2472},[2473,2489],{"type":775,"content":2474},[2475],{"type":729,"content":2476},[2477,2479,2487],{"text":2478,"type":733},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2480,"type":733,"marks":2481},"To do the Ali Shuffle",[2482,2486],{"type":738,"attrs":2483},{"href":2484,"uuid":48,"anchor":48,"custom":2485,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1450},{"text":2488,"type":733},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":775,"content":2490},[2491],{"type":729,"content":2492},[2493],{"text":2494,"type":733},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":761,"attrs":2496,"content":2497},{"level":1089},[2498],{"text":2499,"type":733},"The Rope a Dope",{"type":772,"content":2501},[2502,2508],{"type":775,"content":2503},[2504],{"type":729,"content":2505},[2506],{"text":2507,"type":733},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":775,"content":2509},[2510],{"type":729,"content":2511},[2512],{"text":2513,"type":733},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":729,"content":2515},[2516],{"text":2517,"type":733},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":729,"content":2519},[2520,2522,2528],{"text":2521,"type":733},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1345,"type":733,"marks":2523},[2524,2527],{"type":738,"attrs":2525},{"href":1349,"uuid":48,"anchor":48,"custom":2526,"target":742,"linktype":13},{},{"type":1450},{"text":2529,"type":733},"!",{"type":761,"attrs":2531,"content":2532},{"level":763},[2533],{"text":932,"type":733},{"type":729,"content":2535},[2536,2537,2543],{"text":936,"type":733},{"text":938,"type":733,"marks":2538},[2539,2542],{"type":738,"attrs":2540},{"href":1365,"uuid":48,"anchor":48,"custom":2541,"target":742,"linktype":13},{},{"type":1450},{"text":945,"type":733},{"type":729,"content":2545},[2546],{"text":949,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2548,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2549,"component":118,"meta_info":2550,"meta_title":7,"block_image":2551,"cover_image":2552,"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":2557,"title":2558,"plugin":43,"description":2559},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2561,"alt":2562,"name":7,"focus":7,"title":2562,"filename":2563,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[974],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2574,"created_at":2575,"published_at":2576,"updated_at":2577,"id":2578,"uuid":2579,"content":2580,"slug":2750,"full_slug":2751,"sort_by_date":48,"position":2752,"tag_list":2753,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2754,"first_published_at":2755,"release_id":48,"lang":60,"path":977,"alternates":2756,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2581,"faqs":2582,"title":2599,"topic":2600,"author":2615,"content":2616,"category":2734,"schedule":2742,"component":959,"meta_info":2743,"cover_image":2746,"description":2745,"contributors":2749},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2583,2587,2591,2595],{"_uid":2584,"answer":2585,"question":2586,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2588,"answer":2589,"question":2590,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2592,"answer":2593,"question":2594,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2596,"answer":2597,"question":2598,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2601,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2613,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2614,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2602,"component":39,"meta_info":2610,"block_image":2611,"cover_image":2612,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2603,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2608,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2609,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2604,"component":118,"meta_info":2605,"meta_title":7,"block_image":2606,"cover_image":2607,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":726,"content":2617},[2618,2631,2636,2641,2653,2656,2661,2672,2675,2680,2691,2695,2699,2704,2717,2721,2730],{"type":729,"content":2619},[2620,2622,2629],{"text":2621,"type":733},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2623,"type":733,"marks":2624},"shadowboxing",[2625],{"type":738,"attrs":2626},{"href":2627,"uuid":48,"anchor":48,"custom":2628,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2630,"type":733}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":761,"attrs":2632,"content":2633},{"level":763},[2634],{"text":2635,"type":733},"Why You Should Practice Shadowboxing With Hand Weights",{"type":761,"attrs":2637,"content":2638},{"level":1089},[2639],{"text":2640,"type":733},"1. Speed",{"type":746,"attrs":2642},{"id":2643,"body":2644},"58589914-3cf9-454d-8369-7218c807f59a",[2645],{"url":2646,"_uid":2647,"image":2648,"component":758,"copyright_details":2652},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2649,"alt":2650,"name":7,"focus":48,"title":2650,"filename":2651,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":729,"content":2654},[2655],{"text":2589,"type":733},{"type":761,"attrs":2657,"content":2658},{"level":1089},[2659],{"text":2660,"type":733},"2. Arm Endurance",{"type":746,"attrs":2662},{"id":2643,"body":2663},[2664],{"url":2665,"_uid":2666,"image":2667,"component":758,"copyright_details":2671},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2668,"alt":2669,"name":7,"focus":48,"title":2669,"filename":2670,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":729,"content":2673},[2674],{"text":2593,"type":733},{"type":761,"attrs":2676,"content":2677},{"level":1089},[2678],{"text":2679,"type":733},"3. Cardiovascular Conditioning",{"type":746,"attrs":2681},{"id":2643,"body":2682},[2683],{"url":2684,"_uid":2685,"image":2686,"component":758,"copyright_details":2690},{"id":7,"url":7,"linktype":752,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2687,"alt":2688,"name":7,"focus":48,"title":2688,"filename":2689,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":729,"content":2692},[2693],{"text":2694,"type":733},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":729,"content":2696},[2697],{"text":2698,"type":733},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":761,"attrs":2700,"content":2701},{"level":763},[2702],{"text":2703,"type":733},"Amp Up Your Training",{"type":729,"content":2705},[2706,2708,2715],{"text":2707,"type":733},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2709,"type":733,"marks":2710},"FightCamp Facebook Community",[2711],{"type":738,"attrs":2712},{"href":2713,"uuid":48,"anchor":48,"custom":2714,"target":742,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2716,"type":733}," and let me know.",{"type":761,"attrs":2718,"content":2719},{"level":763},[2720],{"text":932,"type":733},{"type":729,"content":2722},[2723,2724,2729],{"text":936,"type":733},{"text":938,"type":733,"marks":2725},[2726],{"type":738,"attrs":2727},{"href":1365,"uuid":48,"anchor":48,"custom":2728,"target":742,"linktype":13},{},{"text":945,"type":733},{"type":729,"content":2731},[2732],{"text":2733,"type":733},"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":2735,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2740,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2736,"component":118,"meta_info":2737,"meta_title":7,"block_image":2738,"cover_image":2739,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2744,"title":2599,"plugin":43,"description":2745},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2747,"alt":2574,"name":7,"focus":48,"title":2574,"filename":2748,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[974],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":959,"created_at":2758,"published_at":2759,"updated_at":2760,"id":2761,"uuid":2762,"content":2763,"slug":959,"full_slug":2784,"sort_by_date":48,"position":446,"tag_list":2785,"is_startpage":9,"parent_id":2786,"meta_data":48,"group_id":2787,"first_published_at":2788,"release_id":48,"lang":60,"path":7,"alternates":2789,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2764,"component":2765,"meta_info":2766,"custom_content_list":2768},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2767,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2769,2774,2779],{"_uid":2770,"label":2771,"value":2772,"dev_id":2773,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2775,"label":2776,"value":2777,"dev_id":2778,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2780,"label":2781,"value":2782,"dev_id":2783,"component":733},"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",[],1785892837484]