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Let’s celebrate Valentine’s Day this year by showing our core some love with a routine you can do at-home or the gym.\n\nThis core-strengthening workout is a quick way to break a sweat, boost your mood, and improve core strength in time for the romantic holiday. The exercises you’ll complete in this workout will target your abs, obliques, pelvis, and the multifidus muscle that runs along the back of your spine.\n\nCore strength is essential for boxers and kickboxers. Add this mini workout to your boxing and kickboxing training with a good sweat session before date night, working off that box of chocolates and candy hearts, or any day of the year!","Cupid’s 14-Minute Core Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bea70305-5d58-4ed8-aeb6-34cd52b7e397","- Hold a jump rope in your hands at hip-level then raise your arms above your head to propel the rope forward\n- Jump over the rope as it hits the ground, allowing it to swoop beneath your feet\n- Continue this motion for 1 minute","Jump Rope",{"_uid":676,"answer":677,"question":678,"component":670},"16be8831-7f06-4569-a158-c4db1e29e1e0","- Stand with your feet hip-width apart\n- Bring your left knee up to your chest\n- Switch to bring your right knee to your chest\n- Repeat, alternating knees, at a sprinting pace for 1 minute","Zero-Equipment Option: High Knees",{"_uid":680,"answer":681,"question":682,"component":670},"a96519ff-7f57-4bdc-ad4c-637ee42d5e6b","- Begin with your lower back pressed to the floor and your head and shoulders slightly lifted\n- With your hands on the sides of your heads (not behind), lift and extend one leg\n- Lift the opposite leg and bend it towards your chest\n- Twisting through your core, touch your opposite elbow to your raised knee in a crunch motion\n- Lower your arm and leg at the same time, then repeat the motion on the opposite side\n- Repeat slowly and fluidly, mimicking a pedaling motion for 30 seconds","Bicycle Crunches (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"9c3d7c83-7340-456a-9ec4-58475bb9c82a","- Begin on your back with your knees bent and feet flat on the floor\n- Engage your core, sit up, and throw a jab-cross combination over your knees\n- Lower back down and repeat for 30 seconds","Sit-Up + Jab - Cross | Sit-Up + 1 - 2 Combo (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"be882ee5-0baf-41d6-8d6d-f21fb0804a01","- Begin lying on your back with your legs extended and your arms extended overhead\n- Engaging your core, sit up, lifting your arms and legs toward each other at the same time\n- Slowly lower back down until your arms and legs are hovering an inch off the ground, and repeat for 30 seconds","V-Ups (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"18f9ccb5-397d-448b-8ff7-d3c13568b487","- Begin on your back with your legs straight out and together\n- Keeping your legs together and your lower back pressed to the floor, slowly raise your legs up until your bum comes off the floor\n- Slowly lower your legs down to hover over the ground, then repeat for 30 seconds\n\nTip: Place your hands underneath your tailbone for lower back support.","Leg Raises (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"8b09468b-be83-431f-8f71-784acf587563","- Stand with your feet shoulder-width apart\n- Bend at the hips and touch your hands to the floor\n- Walk your hands out into a high plank position\n- Bend your elbows and lower your chest to the floor in a push-up\n- Walk your hands back to your feet and repeat for 30 seconds","Inchworm Push-Ups (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"eec16081-1f5d-43ce-ba6e-ba7d03ff72e2","Ready to crush this core workout and celebrate Valentine’s Day feeling good in your skin? Let’s top off this core-strengthening routine with a 3-minute AMRAP finisher! AMRAP stands for As Many Rounds As Possible, so the idea is to repeat the exercises below without rest for three minutes straight. Challenging? Yes! Worth it? Absolutely!\n\nSet your timer for 3 minutes and finish strong!","Sweet Final Round: AMRAP Core Finisher (3 minutes)",{"_uid":704,"answer":705,"question":706,"component":670},"c93caa84-4b2a-4466-907b-ed0589b01cfd","- Begin on your side with one arm outstretched\n- Crunch your core and bring your knees in at the same time\n- Keep your feet off the floor, knees together, and use your extended forearm to support your balance\n- Complete 12 reps then repeat on the other side","Accordion Side Crunch (12 each side)",{"_uid":708,"answer":709,"question":710,"component":670},"23b98973-b831-447c-87e6-bb9316715149","- Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged\n- Pull your right knee into your chest\n- Switch legs and bring your left knee into your chest\n- Keeping your hips down, repeat at a sprinting pace for 12 reps","Mountain Climbers (12 reps)",{"_uid":712,"answer":713,"question":714,"component":670},"a88ad49e-5395-44ab-a640-c39f4f1d59d2","- Begin lying on one side, propped on your elbow and forearm\n- Stack your shoulders over your elbow, and your legs atop one another\n- Raise your hips to create a straight line with your body from head to heels\n- Brace your core, engage your glutes, and slowly lower your hip to tap gently on the floor\n- Repeat lifts for 12 reps\n- Switch sides and repeat for 12 more reps","Side Plank With Lift (12 each side)",{"_uid":716,"answer":717,"question":718,"component":670},"f604b90b-a20d-4d91-baa5-865bbcf7023a","- Stand with your feet shoulder-width apart and your weight in your heels\n- Bend your knees and push your hips back into a squat\n- Drop your hands to the floor in front of your feet and jump your feet back into a high plank position\n- Lower down into a push-up\n- Explode back up into a jump squat with your hands over your head and repeat for 12 reps","Burpees (12 reps)",{"_uid":720,"answer":721,"question":722,"component":670},"b1434db7-7cfa-457c-918e-7ddffbbd6aa7","- Start on your stomach with your palms to either side of you, in-step on the ground, and legs extended behind your hip\n- Engage your quadriceps and continue to press the tops of your feet into the floor\n- Place your hands by your lower ribs and align your wrists underneath your elbows\n- Hug your elbows into your sides, roll your shoulders down your back, and lift your chest\n- Spread through your collarbones\n- Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\n- Hold for 30 seconds\n- Slowly release down to the mat","Cobra Pose (30 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"7381cb20-e3c6-40c5-a0d2-0d6b59fd99c7","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 30 seconds","Child’s Pose (30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":728,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":759,"full_slug":760,"sort_by_date":48,"position":392,"tag_list":761,"is_startpage":9,"parent_id":762,"meta_data":48,"group_id":763,"first_published_at":764,"release_id":48,"lang":60,"path":48,"alternates":765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":750,"_uid":751,"name":743,"photo":752,"component":755,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":756,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":757,"social_link_instagram":758,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":753,"alt":743,"name":743,"focus":48,"title":743,"filename":754,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":767,"content":768},"doc",[769,785,797,801,807,812,817,847,851,877,884,897,901,939,943,963,972,976,996,1000,1020,1028,1032,1064,1069,1074,1078,1090,1094,1098,1124,1128,1154,1158,1204,1208,1240,1245,1249,1299,1303,1341,1345,1350],{"type":770,"content":771},"paragraph",[772,775,783],{"text":773,"type":774},"February is here, and love and sweat are in the air! Let’s celebrate Valentine’s Day this year by showing our ","text",{"text":776,"type":774,"marks":777},"core",[778],{"type":779,"attrs":780},"link",{"href":781,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://youtu.be/OzZsa-6MeiE","_blank",{"text":784,"type":774}," some love with a routine you can do at-home or the gym.",{"type":770,"content":786},[787,789,795],{"text":788,"type":774},"This core-strengthening workout is a quick way to break a sweat, boost your mood, and improve core strength in time for the romantic holiday. The exercises you’ll complete in this workout will target your ",{"text":790,"type":774,"marks":791},"abs",[792],{"type":779,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout",{"text":796,"type":774},", obliques, pelvis, and the multifidus muscle that runs along the back of your spine.",{"type":770,"content":798},[799],{"text":800,"type":774},"Core strength is essential for boxers and kickboxers. Add this mini workout to your boxing and kickboxing training with a good sweat session before date night, working off that box of chocolates and candy hearts, or any day of the year!",{"type":802,"attrs":803,"content":805},"heading",{"level":804},2,[806],{"text":669,"type":774},{"type":802,"attrs":808,"content":809},{"level":804},[810],{"text":811,"type":774},"Be Mine Warm-Up (1 minute)",{"type":802,"attrs":813,"content":815},{"level":814},3,[816],{"text":674,"type":774},{"type":818,"content":819},"bullet_list",[820,835,841],{"type":821,"content":822},"list_item",[823],{"type":770,"content":824},[825,827,833],{"text":826,"type":774},"Hold a ",{"text":828,"type":774,"marks":829},"jump rope",[830],{"type":779,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":834,"type":774}," in your hands at hip-level then raise your arms above your head to propel the rope forward",{"type":821,"content":836},[837],{"type":770,"content":838},[839],{"text":840,"type":774},"Jump over the rope as it hits the ground, allowing it to swoop beneath your feet",{"type":821,"content":842},[843],{"type":770,"content":844},[845],{"text":846,"type":774},"Continue this motion for 1 minute",{"type":802,"attrs":848,"content":849},{"level":814},[850],{"text":678,"type":774},{"type":818,"content":852},[853,859,865,871],{"type":821,"content":854},[855],{"type":770,"content":856},[857],{"text":858,"type":774},"Stand with your feet hip-width apart",{"type":821,"content":860},[861],{"type":770,"content":862},[863],{"text":864,"type":774},"Bring your left knee up to your chest",{"type":821,"content":866},[867],{"type":770,"content":868},[869],{"text":870,"type":774},"Switch to bring your right knee to your chest",{"type":821,"content":872},[873],{"type":770,"content":874},[875],{"text":876,"type":774},"Repeat, alternating knees, at a sprinting pace for 1 minute",{"type":802,"attrs":878,"content":879},{"level":804},[880,882],{"text":881,"type":774},"XOXO Workout: 3 Rounds (9 minutes)",{"type":883},"hard_break",{"type":885,"attrs":886},"blok",{"id":887,"body":888},"5ab474ec-0c4c-4934-8a69-69608da7cdc0",[889],{"_uid":890,"image":891,"component":895,"copyright_details":896},"i-22d13840-a669-4a02-b451-a1dfc8f59b5a",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},3700380,"Boxer Sit-Ups","https://a.storyblok.com/f/115220/1100x1100/cc616c6760/boxer_sit-ups.png","content_image",[],{"type":802,"attrs":898,"content":899},{"level":814},[900],{"text":682,"type":774},{"type":818,"content":902},[903,909,915,921,927,933],{"type":821,"content":904},[905],{"type":770,"content":906},[907],{"text":908,"type":774},"Begin with your lower back pressed to the floor and your head and shoulders slightly lifted",{"type":821,"content":910},[911],{"type":770,"content":912},[913],{"text":914,"type":774},"With your hands on the sides of your heads (not behind), lift and extend one leg",{"type":821,"content":916},[917],{"type":770,"content":918},[919],{"text":920,"type":774},"Lift the opposite leg and bend it towards your chest",{"type":821,"content":922},[923],{"type":770,"content":924},[925],{"text":926,"type":774},"Twisting through your core, touch your opposite elbow to your raised knee in a crunch motion",{"type":821,"content":928},[929],{"type":770,"content":930},[931],{"text":932,"type":774},"Lower your arm and leg at the same time, then repeat the motion on the opposite side",{"type":821,"content":934},[935],{"type":770,"content":936},[937],{"text":938,"type":774},"Repeat slowly and fluidly, mimicking a pedaling motion for 30 seconds",{"type":802,"attrs":940,"content":941},{"level":814},[942],{"text":686,"type":774},{"type":818,"content":944},[945,951,957],{"type":821,"content":946},[947],{"type":770,"content":948},[949],{"text":950,"type":774},"Begin on your back with your knees bent and feet flat on the floor",{"type":821,"content":952},[953],{"type":770,"content":954},[955],{"text":956,"type":774},"Engage your core, sit up, and throw a jab-cross combination over your knees",{"type":821,"content":958},[959],{"type":770,"content":960},[961],{"text":962,"type":774},"Lower back down and repeat for 30 seconds",{"type":770,"content":964},[965,970],{"text":966,"type":774,"marks":967},"Equipment Option",[968],{"type":969},"bold",{"text":971,"type":774},": Place your feet on either side of the base of your punching bag and throw your jab-cross combo on the bag.",{"type":802,"attrs":973,"content":974},{"level":814},[975],{"text":690,"type":774},{"type":818,"content":977},[978,984,990],{"type":821,"content":979},[980],{"type":770,"content":981},[982],{"text":983,"type":774},"Begin lying on your back with your legs extended and your arms extended overhead",{"type":821,"content":985},[986],{"type":770,"content":987},[988],{"text":989,"type":774},"Engaging your core, sit up, lifting your arms and legs toward each other at the same time",{"type":821,"content":991},[992],{"type":770,"content":993},[994],{"text":995,"type":774},"Slowly lower back down until your arms and legs are hovering an inch off the ground, and repeat for 30 seconds",{"type":802,"attrs":997,"content":998},{"level":814},[999],{"text":694,"type":774},{"type":818,"content":1001},[1002,1008,1014],{"type":821,"content":1003},[1004],{"type":770,"content":1005},[1006],{"text":1007,"type":774},"Begin on your back with your legs straight out and together",{"type":821,"content":1009},[1010],{"type":770,"content":1011},[1012],{"text":1013,"type":774},"Keeping your legs together and your lower back pressed to the floor, slowly raise your legs up until your bum comes off the floor",{"type":821,"content":1015},[1016],{"type":770,"content":1017},[1018],{"text":1019,"type":774},"Slowly lower your legs down to hover over the ground, then repeat for 30 seconds",{"type":770,"content":1021},[1022,1026],{"text":1023,"type":774,"marks":1024},"Tip",[1025],{"type":969},{"text":1027,"type":774},": Place your hands underneath your tailbone for lower back support.",{"type":802,"attrs":1029,"content":1030},{"level":814},[1031],{"text":698,"type":774},{"type":818,"content":1033},[1034,1040,1046,1052,1058],{"type":821,"content":1035},[1036],{"type":770,"content":1037},[1038],{"text":1039,"type":774},"Stand with your feet shoulder-width apart",{"type":821,"content":1041},[1042],{"type":770,"content":1043},[1044],{"text":1045,"type":774},"Bend at the hips and touch your hands to the floor",{"type":821,"content":1047},[1048],{"type":770,"content":1049},[1050],{"text":1051,"type":774},"Walk your hands out into a high plank position",{"type":821,"content":1053},[1054],{"type":770,"content":1055},[1056],{"text":1057,"type":774},"Bend your elbows and lower your chest to the floor in a push-up",{"type":821,"content":1059},[1060],{"type":770,"content":1061},[1062],{"text":1063,"type":774},"Walk your hands back to your feet and repeat for 30 seconds",{"type":802,"attrs":1065,"content":1066},{"level":814},[1067],{"text":1068,"type":774},"Rest (30 seconds)",{"type":802,"attrs":1070,"content":1071},{"level":814},[1072],{"text":1073,"type":774},"Repeat 3x",{"type":802,"attrs":1075,"content":1076},{"level":804},[1077],{"text":702,"type":774},{"type":770,"content":1079},[1080,1082,1088],{"text":1081,"type":774},"Ready to crush this core workout and celebrate Valentine’s Day feeling good in your skin? Let’s top off this core-strengthening routine with a 3-minute AMRAP finisher! ",{"text":1083,"type":774,"marks":1084},"AMRAP",[1085],{"type":779,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":1089,"type":774}," stands for As Many Rounds As Possible, so the idea is to repeat the exercises below without rest for three minutes straight. Challenging? Yes! Worth it? Absolutely!",{"type":770,"content":1091},[1092],{"text":1093,"type":774},"Set your timer for 3 minutes and finish strong!",{"type":802,"attrs":1095,"content":1096},{"level":814},[1097],{"text":706,"type":774},{"type":818,"content":1099},[1100,1106,1112,1118],{"type":821,"content":1101},[1102],{"type":770,"content":1103},[1104],{"text":1105,"type":774},"Begin on your side with one arm outstretched",{"type":821,"content":1107},[1108],{"type":770,"content":1109},[1110],{"text":1111,"type":774},"Crunch your core and bring your knees in at the same time",{"type":821,"content":1113},[1114],{"type":770,"content":1115},[1116],{"text":1117,"type":774},"Keep your feet off the floor, knees together, and use your extended forearm to support your balance",{"type":821,"content":1119},[1120],{"type":770,"content":1121},[1122],{"text":1123,"type":774},"Complete 12 reps then repeat on the other side",{"type":802,"attrs":1125,"content":1126},{"level":814},[1127],{"text":710,"type":774},{"type":818,"content":1129},[1130,1136,1142,1148],{"type":821,"content":1131},[1132],{"type":770,"content":1133},[1134],{"text":1135,"type":774},"Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged",{"type":821,"content":1137},[1138],{"type":770,"content":1139},[1140],{"text":1141,"type":774},"Pull your right knee into your chest",{"type":821,"content":1143},[1144],{"type":770,"content":1145},[1146],{"text":1147,"type":774},"Switch legs and bring your left knee into your chest",{"type":821,"content":1149},[1150],{"type":770,"content":1151},[1152],{"text":1153,"type":774},"Keeping your hips down, repeat at a sprinting pace for 12 reps",{"type":802,"attrs":1155,"content":1156},{"level":814},[1157],{"text":714,"type":774},{"type":818,"content":1159},[1160,1166,1172,1178,1192,1198],{"type":821,"content":1161},[1162],{"type":770,"content":1163},[1164],{"text":1165,"type":774},"Begin lying on one side, propped on your elbow and forearm",{"type":821,"content":1167},[1168],{"type":770,"content":1169},[1170],{"text":1171,"type":774},"Stack your shoulders over your elbow, and your legs atop one another",{"type":821,"content":1173},[1174],{"type":770,"content":1175},[1176],{"text":1177,"type":774},"Raise your hips to create a straight line with your body from head to heels",{"type":821,"content":1179},[1180],{"type":770,"content":1181},[1182,1184,1190],{"text":1183,"type":774},"Brace your core, engage your ",{"text":1185,"type":774,"marks":1186},"glutes",[1187],{"type":779,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/3-glute-strengthening-exercises-for-boxing/",{"text":1191,"type":774},", and slowly lower your hip to tap gently on the floor",{"type":821,"content":1193},[1194],{"type":770,"content":1195},[1196],{"text":1197,"type":774},"Repeat lifts for 12 reps",{"type":821,"content":1199},[1200],{"type":770,"content":1201},[1202],{"text":1203,"type":774},"Switch sides and repeat for 12 more reps",{"type":802,"attrs":1205,"content":1206},{"level":814},[1207],{"text":718,"type":774},{"type":818,"content":1209},[1210,1216,1222,1228,1234],{"type":821,"content":1211},[1212],{"type":770,"content":1213},[1214],{"text":1215,"type":774},"Stand with your feet shoulder-width apart and your weight in your heels",{"type":821,"content":1217},[1218],{"type":770,"content":1219},[1220],{"text":1221,"type":774},"Bend your knees and push your hips back into a squat",{"type":821,"content":1223},[1224],{"type":770,"content":1225},[1226],{"text":1227,"type":774},"Drop your hands to the floor in front of your feet and jump your feet back into a high plank position",{"type":821,"content":1229},[1230],{"type":770,"content":1231},[1232],{"text":1233,"type":774},"Lower down into a push-up",{"type":821,"content":1235},[1236],{"type":770,"content":1237},[1238],{"text":1239,"type":774},"Explode back up into a jump squat with your hands over your head and repeat for 12 reps",{"type":802,"attrs":1241,"content":1242},{"level":804},[1243],{"text":1244,"type":774},"Cutie Cool Down (1 minute)",{"type":802,"attrs":1246,"content":1247},{"level":814},[1248],{"text":722,"type":774},{"type":818,"content":1250},[1251,1257,1263,1269,1275,1281,1287,1293],{"type":821,"content":1252},[1253],{"type":770,"content":1254},[1255],{"text":1256,"type":774},"Start on your stomach with your palms to either side of you, in-step on the ground, and legs extended behind your hip",{"type":821,"content":1258},[1259],{"type":770,"content":1260},[1261],{"text":1262,"type":774},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":821,"content":1264},[1265],{"type":770,"content":1266},[1267],{"text":1268,"type":774},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":821,"content":1270},[1271],{"type":770,"content":1272},[1273],{"text":1274,"type":774},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":821,"content":1276},[1277],{"type":770,"content":1278},[1279],{"text":1280,"type":774},"Spread through your collarbones",{"type":821,"content":1282},[1283],{"type":770,"content":1284},[1285],{"text":1286,"type":774},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":821,"content":1288},[1289],{"type":770,"content":1290},[1291],{"text":1292,"type":774},"Hold for 30 seconds",{"type":821,"content":1294},[1295],{"type":770,"content":1296},[1297],{"text":1298,"type":774},"Slowly release down to the mat",{"type":802,"attrs":1300,"content":1301},{"level":814},[1302],{"text":726,"type":774},{"type":818,"content":1304},[1305,1311,1317,1323,1329,1335],{"type":821,"content":1306},[1307],{"type":770,"content":1308},[1309],{"text":1310,"type":774},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":821,"content":1312},[1313],{"type":770,"content":1314},[1315],{"text":1316,"type":774},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":821,"content":1318},[1319],{"type":770,"content":1320},[1321],{"text":1322,"type":774},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":821,"content":1324},[1325],{"type":770,"content":1326},[1327],{"text":1328,"type":774},"Drop your hips back toward your heels",{"type":821,"content":1330},[1331],{"type":770,"content":1332},[1333],{"text":1334,"type":774},"Close your eyes and continue to inhale and exhale deeply",{"type":821,"content":1336},[1337],{"type":770,"content":1338},[1339],{"text":1340,"type":774},"Hold this pose for 30 seconds",{"type":770,"content":1342},[1343],{"text":1344,"type":774},"Just fourteen minutes of work, and your core will be feeling the burn and the love!",{"type":802,"attrs":1346,"content":1347},{"level":804},[1348],{"text":1349,"type":774},"Show Yourself Some Love",{"type":770,"content":1351},[1352,1354,1360,1362,1368,1370,1376,1378,1384,1386,1392],{"text":1353,"type":774},"Strong and confident ",{"text":1355,"type":774,"marks":1356},"summer bodies",[1357],{"type":779,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-summer-body-this-fall-at-home-boxing-workout/",{"text":1361,"type":774}," are built in the ",{"text":1363,"type":774,"marks":1364},"winter",[1365],{"type":779,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-crush-your-fitness-goals-this-winter/",{"text":1369,"type":774},", so put in the work now, push yourself to be stronger and faster than yesterday, and then celebrate all of your tremendous progress. For more quick mini workouts, visit the ",{"text":1371,"type":774,"marks":1372},"FightCamp Blog",[1373],{"type":779,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1377,"type":774}," and ",{"text":1379,"type":774,"marks":1380},"YouTube Channel",[1381],{"type":779,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://bit.ly/3oYefXf",{"text":1385,"type":774},". Our trainers consistently share ",{"text":1387,"type":774,"marks":1388},"new training routines",[1389],{"type":779,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1393,"type":774}," for boxers of all ages and fitness levels.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1395,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1396,"component":118,"meta_info":1397,"meta_title":7,"block_image":1398,"cover_image":1399,"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},[],[],"2022-02-08 00:00","article",{"_uid":1405,"title":657,"plugin":43,"description":1406},"4f92b6c8-8978-4e8e-8723-24674a726688","Show your body some LOVE this Valentine’s Day with a 14-minute core strengthening workout you can do anywhere. Cupid’s ready, are you?",{"id":1408,"alt":657,"name":7,"focus":48,"title":657,"filename":1409,"copyright":7,"fieldtype":50},3700341,"https://a.storyblok.com/f/115220/2400x990/5dc558a1db/cupids-core-workout-for-boxers-valentines-day-exercises.png","cupids-core-workout-for-boxers-valentines-day-exercises","blogs/cupids-core-workout-for-boxers-valentines-day-exercises",-3560,[1414],"featured",60887917,"c182b32a-f46b-439d-b287-02bbf450feea","2022-02-08T02:08:00.000Z","training/{{story.slug}}",[],["Reactive",1421],[1422,1840,2165,2385,2808,2991],{"name":1423,"created_at":1424,"published_at":1425,"updated_at":1426,"id":1427,"uuid":1428,"content":1429,"slug":1833,"full_slug":1834,"sort_by_date":48,"position":1835,"tag_list":1836,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":1837,"first_published_at":1838,"release_id":48,"lang":60,"path":1418,"alternates":1839,"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":1430,"faqs":1431,"title":1423,"topic":1436,"author":748,"content":1451,"category":1814,"schedule":1822,"component":1403,"meta_info":1823,"cover_image":1827,"description":1831,"contributors":1832},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1432],{"_uid":1433,"answer":1434,"question":1435,"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":1437,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1449,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1438,"component":39,"meta_info":1446,"block_image":1447,"cover_image":1448,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1440,"component":118,"meta_info":1441,"meta_title":7,"block_image":1442,"cover_image":1443,"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":767,"content":1452},[1453,1457,1461,1465,1478,1510,1514,1519,1523,1527,1532,1536,1556,1561,1565,1591,1595,1600,1604,1624,1629,1633,1653,1658,1662,1693,1698,1701,1721,1726,1730,1750,1755,1759,1779,1792,1797,1810],{"type":770,"content":1454},[1455],{"text":1456,"type":774},"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":770,"content":1458},[1459],{"text":1460,"type":774},"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":770,"content":1462},[1463],{"text":1464,"type":774},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":770,"content":1466},[1467,1469,1476],{"text":1468,"type":774},"With consistent resistance training and ",{"text":1470,"type":774,"marks":1471},"healthy nutrition",[1472],{"type":779,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1477,"type":774},", women can develop strong arm muscles that will empower you to:",{"type":818,"content":1479},[1480,1486,1492,1498,1504],{"type":821,"content":1481},[1482],{"type":770,"content":1483},[1484],{"text":1485,"type":774},"Throw a solid punch",{"type":821,"content":1487},[1488],{"type":770,"content":1489},[1490],{"text":1491,"type":774},"Carry your kids or fur babies",{"type":821,"content":1493},[1494],{"type":770,"content":1495},[1496],{"text":1497,"type":774},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":821,"content":1499},[1500],{"type":770,"content":1501},[1502],{"text":1503,"type":774},"Feel confident in every tank top and sleeveless dress",{"type":821,"content":1505},[1506],{"type":770,"content":1507},[1508],{"text":1509,"type":774},"Haul all those bags from the car to the house in one trip ",{"type":770,"content":1511},[1512],{"text":1513,"type":774},"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":802,"attrs":1515,"content":1516},{"level":804},[1517],{"text":1518,"type":774},"Arm Exercises for Women",{"type":770,"content":1520},[1521],{"text":1522,"type":774},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":770,"content":1524},[1525],{"text":1526,"type":774},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":802,"attrs":1528,"content":1529},{"level":814},[1530],{"text":1531,"type":774},"1. Plank With Bicep Curl",{"type":770,"content":1533},[1534],{"text":1535,"type":774},"Target Muscles: Biceps & Core",{"type":818,"content":1537},[1538,1544,1550],{"type":821,"content":1539},[1540],{"type":770,"content":1541},[1542],{"text":1543,"type":774},"Begin in plank position, holding two dumbbells on the floor",{"type":821,"content":1545},[1546],{"type":770,"content":1547},[1548],{"text":1549,"type":774},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":821,"content":1551},[1552],{"type":770,"content":1553},[1554],{"text":1555,"type":774},"Maintain plank position and repeat with the other arm",{"type":802,"attrs":1557,"content":1558},{"level":814},[1559],{"text":1560,"type":774},"2. Overhead Tricep Extension",{"type":770,"content":1562},[1563],{"text":1564,"type":774},"Target Muscles: Triceps",{"type":818,"content":1566},[1567,1573,1579,1585],{"type":821,"content":1568},[1569],{"type":770,"content":1570},[1571],{"text":1572,"type":774},"Hold the weight overhead with both hands",{"type":821,"content":1574},[1575],{"type":770,"content":1576},[1577],{"text":1578,"type":774},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":821,"content":1580},[1581],{"type":770,"content":1582},[1583],{"text":1584,"type":774},"Straighten your elbows and extend the weight overhead",{"type":821,"content":1586},[1587],{"type":770,"content":1588},[1589],{"text":1590,"type":774},"Hold the fully extended position for a moment, then repeat slowly",{"type":770,"content":1592},[1593],{"text":1594,"type":774},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":802,"attrs":1596,"content":1597},{"level":814},[1598],{"text":1599,"type":774},"3. Upright Row ",{"type":770,"content":1601},[1602],{"text":1603,"type":774},"Target Muscles: Traps & Deltoids",{"type":818,"content":1605},[1606,1612,1618],{"type":821,"content":1607},[1608],{"type":770,"content":1609},[1610],{"text":1611,"type":774},"Begin standing with your feet hip-width apart",{"type":821,"content":1613},[1614],{"type":770,"content":1615},[1616],{"text":1617,"type":774},"Lift your barbell or dumbbells straight up toward your chin",{"type":821,"content":1619},[1620],{"type":770,"content":1621},[1622],{"text":1623,"type":774},"Pause at the top of the lift, lower, and repeat",{"type":802,"attrs":1625,"content":1626},{"level":814},[1627],{"text":1628,"type":774},"4. Lateral Arm Raise",{"type":770,"content":1630},[1631],{"text":1632,"type":774},"Target Muscles: Triceps & Shoulders",{"type":818,"content":1634},[1635,1641,1647],{"type":821,"content":1636},[1637],{"type":770,"content":1638},[1639],{"text":1640,"type":774},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":821,"content":1642},[1643],{"type":770,"content":1644},[1645],{"text":1646,"type":774},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":821,"content":1648},[1649],{"type":770,"content":1650},[1651],{"text":1652,"type":774},"Lower and repeat",{"type":802,"attrs":1654,"content":1655},{"level":814},[1656],{"text":1657,"type":774},"5. Dumbbell Bench Press",{"type":770,"content":1659},[1660],{"text":1661,"type":774},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":818,"content":1663},[1664,1670,1676,1687],{"type":821,"content":1665},[1666],{"type":770,"content":1667},[1668],{"text":1669,"type":774},"Begin laying on a bench with your feet flat on the floor",{"type":821,"content":1671},[1672],{"type":770,"content":1673},[1674],{"text":1675,"type":774},"Lift the dumbbells to chest height, with your hands facing forward",{"type":821,"content":1677},[1678],{"type":770,"content":1679},[1680,1682],{"text":1681,"type":774},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1683,"type":774,"marks":1684},"(don’t let the dumbbells touch)",[1685],{"type":1686},"italic",{"type":821,"content":1688},[1689],{"type":770,"content":1690},[1691],{"text":1692,"type":774},"Lower your arms and repeat",{"type":802,"attrs":1694,"content":1695},{"level":814},[1696],{"text":1697,"type":774},"6. Tricep Dips",{"type":770,"content":1699},[1700],{"text":1564,"type":774},{"type":818,"content":1702},[1703,1709,1715],{"type":821,"content":1704},[1705],{"type":770,"content":1706},[1707],{"text":1708,"type":774},"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":821,"content":1710},[1711],{"type":770,"content":1712},[1713],{"text":1714,"type":774},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":821,"content":1716},[1717],{"type":770,"content":1718},[1719],{"text":1720,"type":774},"Push yourself back up until your arms are almost straight, and repeat",{"type":802,"attrs":1722,"content":1723},{"level":814},[1724],{"text":1725,"type":774},"7. Decline Push-Up",{"type":770,"content":1727},[1728],{"text":1729,"type":774},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":818,"content":1731},[1732,1738,1744],{"type":821,"content":1733},[1734],{"type":770,"content":1735},[1736],{"text":1737,"type":774},"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":821,"content":1739},[1740],{"type":770,"content":1741},[1742],{"text":1743,"type":774},"Brace your core and glutes, and lower yourself down into a push-up",{"type":821,"content":1745},[1746],{"type":770,"content":1747},[1748],{"text":1749,"type":774},"Extend your elbows to push yourself up, and repeat",{"type":802,"attrs":1751,"content":1752},{"level":814},[1753],{"text":1754,"type":774},"8. Diamond Push-Up",{"type":770,"content":1756},[1757],{"text":1758,"type":774},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":818,"content":1760},[1761,1767,1773],{"type":821,"content":1762},[1763],{"type":770,"content":1764},[1765],{"text":1766,"type":774},"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":821,"content":1768},[1769],{"type":770,"content":1770},[1771],{"text":1772,"type":774},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":821,"content":1774},[1775],{"type":770,"content":1776},[1777],{"text":1778,"type":774},"Push yourself back up and repeat",{"type":770,"content":1780},[1781,1783,1790],{"text":1782,"type":774},"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":1784,"type":774,"marks":1785},"FightCamp Community",[1786],{"type":779,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":782,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1791,"type":774}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":802,"attrs":1793,"content":1794},{"level":804},[1795],{"text":1796,"type":774},"Train Like a Woman",{"type":770,"content":1798},[1799,1801,1808],{"text":1800,"type":774},"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":1802,"type":774,"marks":1803},"FightCamp",[1804],{"type":779,"attrs":1805},{"href":1806,"uuid":48,"anchor":48,"custom":1807,"target":782,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1809,"type":774}," 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":770,"content":1811},[1812],{"text":1813,"type":774},"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":1815,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1820,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1816,"component":118,"meta_info":1817,"meta_title":7,"block_image":1818,"cover_image":1819,"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":1824,"title":1825,"plugin":43,"description":1826},"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":1828,"alt":1829,"name":7,"focus":7,"title":1829,"filename":1830,"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,[1414],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1841,"created_at":1842,"published_at":1843,"updated_at":1844,"id":1845,"uuid":1846,"content":1847,"slug":2159,"full_slug":2160,"sort_by_date":48,"position":2161,"tag_list":2162,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2163,"first_published_at":1843,"release_id":48,"lang":60,"path":1418,"alternates":2164,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1848,"faqs":1849,"title":1841,"topic":1882,"author":1897,"content":1898,"category":2141,"schedule":2149,"component":1403,"meta_info":2150,"cover_image":2154,"description":2153,"contributors":2158},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1850,1854,1858,1862,1866,1870,1874,1878],{"_uid":1851,"answer":1852,"question":1853,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1855,"answer":1856,"question":1857,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1859,"answer":1860,"question":1861,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1863,"answer":1864,"question":1865,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1867,"answer":1868,"question":1869,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1871,"answer":1872,"question":1873,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1875,"answer":1876,"question":1877,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1879,"answer":1880,"question":1881,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1883,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1895,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1884,"component":39,"meta_info":1892,"block_image":1893,"cover_image":1894,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1885,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1890,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1886,"component":118,"meta_info":1887,"meta_title":7,"block_image":1888,"cover_image":1889,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":767,"content":1899},[1900,1920,1924,1928,1933,1937,1950,1970,1974,1984,1987,1992,2003,2023,2028,2038,2066,2071,2081,2093,2098,2125,2130,2138],{"type":770,"content":1901},[1902,1904,1910,1912,1918],{"text":1903,"type":774},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1905,"type":774,"marks":1906},"over two hours each day",[1907],{"type":779,"attrs":1908},{"href":1909,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1911,"type":774}," on social media. The ",{"text":1913,"type":774,"marks":1914},"CDC",[1915],{"type":779,"attrs":1916},{"href":1917,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1919,"type":774}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":770,"content":1921},[1922],{"text":1923,"type":774},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":770,"content":1925},[1926],{"text":1927,"type":774},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":802,"attrs":1929,"content":1930},{"level":804},[1931],{"text":1932,"type":774},"Benefits of a 30-Minute Boxing Workout",{"type":802,"attrs":1934,"content":1935},{"level":814},[1936],{"text":1861,"type":774},{"type":885,"attrs":1938},{"id":1939,"body":1940},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1941],{"url":1942,"_uid":1944,"image":1945,"component":895,"copyright_details":1949},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1946,"alt":1947,"name":7,"focus":48,"title":1947,"filename":1948,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":770,"content":1951},[1952,1954,1960,1962,1968],{"text":1953,"type":774},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1955,"type":774,"marks":1956},"heavy bag",[1957],{"type":779,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1961,"type":774},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1963,"type":774,"marks":1964},"fantastic shape",[1965],{"type":779,"attrs":1966},{"href":1967,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1969,"type":774},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":802,"attrs":1971,"content":1972},{"level":814},[1973],{"text":1865,"type":774},{"type":885,"attrs":1975},{"id":1939,"body":1976},[1977],{"url":1978,"_uid":1979,"image":1980,"component":895,"copyright_details":1983},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1981,"alt":1947,"name":7,"focus":48,"title":1947,"filename":1982,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":770,"content":1985},[1986],{"text":1864,"type":774},{"type":802,"attrs":1988,"content":1989},{"level":814},[1990],{"text":1991,"type":774},"Stress Relief",{"type":885,"attrs":1993},{"id":1939,"body":1994},[1995],{"url":1996,"_uid":1997,"image":1998,"component":895,"copyright_details":2002},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1999,"alt":2000,"name":7,"focus":48,"title":2000,"filename":2001,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":770,"content":2004},[2005,2007,2013,2015,2021],{"text":2006,"type":774},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2008,"type":774,"marks":2009},"unleashing that stress",[2010],{"type":779,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2014,"type":774}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2016,"type":774,"marks":2017},"safe and healthy outlet",[2018],{"type":779,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2022,"type":774}," for anyone who has ever felt the need to just get it all out.",{"type":802,"attrs":2024,"content":2025},{"level":814},[2026],{"text":2027,"type":774},"Mental Wellness",{"type":885,"attrs":2029},{"id":1939,"body":2030},[2031],{"url":2032,"_uid":2033,"image":2034,"component":895,"copyright_details":2037},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2035,"alt":1947,"name":7,"focus":48,"title":1947,"filename":2036,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":770,"content":2039},[2040,2042,2048,2050,2056,2058,2064],{"text":2041,"type":774},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2043,"type":774,"marks":2044},"prevent age-related cognitive decline",[2045],{"type":779,"attrs":2046},{"href":2047,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2049,"type":774},". Studies have also shown that as little as ",{"text":2051,"type":774,"marks":2052},"15 minutes per day",[2053],{"type":779,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2057,"type":774}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2059,"type":774,"marks":2060},"regulate your emotional well-being",[2061],{"type":779,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2065,"type":774}," over time with consistent workouts.",{"type":802,"attrs":2067,"content":2068},{"level":814},[2069],{"text":2070,"type":774},"Convenience",{"type":885,"attrs":2072},{"id":1939,"body":2073},[2074],{"url":2075,"_uid":2076,"image":2077,"component":895,"copyright_details":2080},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2078,"alt":1947,"name":7,"focus":48,"title":1947,"filename":2079,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":770,"content":2082},[2083,2085,2091],{"text":2084,"type":774},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2086,"type":774,"marks":2087},"boxing training at home",[2088],{"type":779,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2092,"type":774},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":802,"attrs":2094,"content":2095},{"level":804},[2096],{"text":2097,"type":774},"30-Minute Throwdown",{"type":770,"content":2099},[2100,2102,2108,2110,2116,2118,2123],{"text":2101,"type":774},"You can start getting all the benefits of ",{"text":2103,"type":774,"marks":2104},"boxing at home",[2105],{"type":779,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2109,"type":774}," with no equipment at all. ",{"text":2111,"type":774,"marks":2112},"Shadowboxing",[2113],{"type":779,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2117,"type":774}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1955,"type":774,"marks":2119},[2120],{"type":779,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2124,"type":774}," to your home gym can be life-changing.",{"type":802,"attrs":2126,"content":2127},{"level":804},[2128],{"text":2129,"type":774},"Train Like a Fighter",{"type":770,"content":2131},[2132,2133,2137],{"text":1800,"type":774},{"text":1802,"type":774,"marks":2134},[2135],{"type":779,"attrs":2136},{"href":1806,"uuid":48,"anchor":48,"target":782,"linktype":13},{"text":1809,"type":774},{"type":770,"content":2139},[2140],{"text":1813,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2143,"component":118,"meta_info":2144,"meta_title":7,"block_image":2145,"cover_image":2146,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2151,"title":2152,"plugin":43,"description":2153},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2155,"alt":2156,"name":7,"focus":48,"title":2156,"filename":2157,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1414],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2166,"created_at":2167,"published_at":2168,"updated_at":2169,"id":2170,"uuid":2171,"content":2172,"slug":2379,"full_slug":2380,"sort_by_date":48,"position":2381,"tag_list":2382,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2383,"first_published_at":2168,"release_id":48,"lang":60,"path":1418,"alternates":2384,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2173,"faqs":2174,"title":2166,"topic":2191,"author":1897,"content":2206,"category":2360,"schedule":2368,"component":1403,"meta_info":2369,"cover_image":2373,"description":2377,"contributors":2378},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2175,2179,2183,2187],{"_uid":2176,"answer":2177,"question":2178,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2180,"answer":2181,"question":2182,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2184,"answer":2185,"question":2186,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2188,"answer":2189,"question":2190,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2192,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2204,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2193,"component":39,"meta_info":2201,"block_image":2202,"cover_image":2203,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2194,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2195,"component":118,"meta_info":2196,"meta_title":7,"block_image":2197,"cover_image":2198,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":767,"content":2207},[2208,2212,2227,2231,2236,2239,2244,2249,2253,2258,2262,2267,2271,2276,2280,2285,2299,2303,2307,2311,2315,2320,2324,2338,2342,2346,2357],{"type":770,"content":2209},[2210],{"text":2211,"type":774},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":770,"content":2213},[2214,2216,2225],{"text":2215,"type":774},"Running for boxers is a critical element of ",{"text":2217,"type":774,"marks":2218},"roadwork drills",[2219,2223],{"type":779,"attrs":2220},{"href":2221,"uuid":48,"anchor":48,"custom":2222,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2224},"underline",{"text":2226,"type":774}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":770,"content":2228},[2229],{"text":2230,"type":774},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":802,"attrs":2232,"content":2233},{"level":804},[2234],{"text":2235,"type":774},"Is Running Good for Boxing?",{"type":770,"content":2237},[2238],{"text":2177,"type":774},{"type":802,"attrs":2240,"content":2241},{"level":804},[2242],{"text":2243,"type":774},"Benefits of Running for Boxers",{"type":802,"attrs":2245,"content":2246},{"level":814},[2247],{"text":2248,"type":774},"Builds Endurance & Stamina",{"type":770,"content":2250},[2251],{"text":2252,"type":774},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":802,"attrs":2254,"content":2255},{"level":814},[2256],{"text":2257,"type":774},"Improves Cardiovascular System",{"type":770,"content":2259},[2260],{"text":2261,"type":774},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":802,"attrs":2263,"content":2264},{"level":814},[2265],{"text":2266,"type":774},"Strengthens Lower Body",{"type":770,"content":2268},[2269],{"text":2270,"type":774},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":802,"attrs":2272,"content":2273},{"level":814},[2274],{"text":2275,"type":774},"Teaches Discipline",{"type":770,"content":2277},[2278],{"text":2279,"type":774},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":802,"attrs":2281,"content":2282},{"level":814},[2283],{"text":2284,"type":774},"Enhances Mental Clarity",{"type":770,"content":2286},[2287,2289,2297],{"text":2288,"type":774},"Much like boxing, running can be a form of ",{"text":2290,"type":774,"marks":2291},"meditative movement",[2292,2296],{"type":779,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"custom":2295,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2224},{"text":2298,"type":774}," that clears your head and focuses your mind.",{"type":802,"attrs":2300,"content":2301},{"level":804},[2302],{"text":2186,"type":774},{"type":770,"content":2304},[2305],{"text":2306,"type":774},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":770,"content":2308},[2309],{"text":2310,"type":774},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":770,"content":2312},[2313],{"text":2314,"type":774},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":802,"attrs":2316,"content":2317},{"level":804},[2318],{"text":2319,"type":774},"How Long Should I Be Running for Boxing?",{"type":770,"content":2321},[2322],{"text":2323,"type":774},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":770,"content":2325},[2326,2328,2336],{"text":2327,"type":774},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2329,"type":774,"marks":2330},"10 minutes of running",[2331,2335],{"type":779,"attrs":2332},{"href":2333,"uuid":48,"anchor":48,"custom":2334,"target":782,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2224},{"text":2337,"type":774}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":770,"content":2339},[2340],{"text":2341,"type":774},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":802,"attrs":2343,"content":2344},{"level":804},[2345],{"text":2129,"type":774},{"type":770,"content":2347},[2348,2349,2355],{"text":1800,"type":774},{"text":1802,"type":774,"marks":2350},[2351,2354],{"type":779,"attrs":2352},{"href":1806,"uuid":48,"anchor":48,"custom":2353,"target":782,"linktype":13},{},{"type":2224},{"text":2356,"type":774}," 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":770,"content":2358},[2359],{"text":1813,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2370,"title":2371,"plugin":43,"description":2372},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2374,"alt":2375,"name":7,"focus":7,"title":2375,"filename":2376,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1414],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2386,"created_at":2387,"published_at":2388,"updated_at":2389,"id":2390,"uuid":2391,"content":2392,"slug":2801,"full_slug":2802,"sort_by_date":48,"position":2803,"tag_list":2804,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2805,"first_published_at":2806,"release_id":48,"lang":60,"path":1418,"alternates":2807,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2393,"faqs":2394,"title":2386,"topic":2415,"author":2430,"content":2431,"category":2785,"schedule":2793,"component":1403,"meta_info":2794,"cover_image":2797,"description":2796,"contributors":2800},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2395,2399,2403,2407,2411],{"_uid":2396,"answer":2397,"question":2398,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2400,"answer":2401,"question":2402,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2404,"answer":2405,"question":2406,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2408,"answer":2409,"question":2410,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2412,"answer":2413,"question":2414,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2416,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2428,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2417,"component":39,"meta_info":2425,"block_image":2426,"cover_image":2427,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2419,"component":118,"meta_info":2420,"meta_title":7,"block_image":2421,"cover_image":2422,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":767,"content":2432},[2433,2437,2440,2453,2458,2463,2528,2533,2559,2564,2568,2573,2581,2593,2598,2609,2614,2625,2630,2641,2646,2658,2663,2674,2679,2699,2704,2709,2729,2734,2753,2758,2771,2775],{"type":770,"content":2434},[2435],{"text":2436,"type":774},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":770,"content":2438},[2439],{"text":2397,"type":774},{"type":885,"attrs":2441},{"id":2442,"body":2443},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2444],{"_uid":2445,"link":2446,"image":2448,"title":2450,"component":2452},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2447,"linktype":13,"fieldtype":14,"cached_url":2447},"https://pin.it/2zdpNMs",{"id":2449,"alt":2450,"name":7,"focus":48,"title":2450,"filename":2451,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":802,"attrs":2454,"content":2455},{"level":804},[2456],{"text":2457,"type":774},"Top Rock Step-By-Step",{"type":802,"attrs":2459,"content":2460},{"level":814},[2461],{"text":2462,"type":774},"The Feet",{"type":818,"content":2464},[2465,2471,2491,2497,2516,2522],{"type":821,"content":2466},[2467],{"type":770,"content":2468},[2469],{"text":2470,"type":774},"Begin by starting in an athletic stance on the balls of your feet",{"type":821,"content":2472},[2473,2477],{"type":770,"content":2474},[2475],{"text":2476,"type":774},"To start, being by doing a “step out”",{"type":818,"content":2478},[2479,2485],{"type":821,"content":2480},[2481],{"type":770,"content":2482},[2483],{"text":2484,"type":774},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":821,"content":2486},[2487],{"type":770,"content":2488},[2489],{"text":2490,"type":774},"Pause for a half-second",{"type":821,"content":2492},[2493],{"type":770,"content":2494},[2495],{"text":2496,"type":774},"Return to the starting stance by performing a slight hop backward",{"type":821,"content":2498},[2499,2503],{"type":770,"content":2500},[2501],{"text":2502,"type":774},"Once returned, perform the opposite foot “step out”",{"type":818,"content":2504},[2505,2511],{"type":821,"content":2506},[2507],{"type":770,"content":2508},[2509],{"text":2510,"type":774},"Make sure the step out is in front of the opposite foot and crosses over",{"type":821,"content":2512},[2513],{"type":770,"content":2514},[2515],{"text":2490,"type":774},{"type":821,"content":2517},[2518],{"type":770,"content":2519},[2520],{"text":2521,"type":774},"Hop back to the starting position",{"type":821,"content":2523},[2524],{"type":770,"content":2525},[2526],{"text":2527,"type":774},"Continue Top Rocking for the remainder of the set",{"type":802,"attrs":2529,"content":2530},{"level":814},[2531],{"text":2532,"type":774},"The Arms",{"type":818,"content":2534},[2535,2541,2547,2553],{"type":821,"content":2536},[2537],{"type":770,"content":2538},[2539],{"text":2540,"type":774},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":821,"content":2542},[2543],{"type":770,"content":2544},[2545],{"text":2546,"type":774},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":821,"content":2548},[2549],{"type":770,"content":2550},[2551],{"text":2552,"type":774},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":821,"content":2554},[2555],{"type":770,"content":2556},[2557],{"text":2558,"type":774},"Continue using this arm motion to help with rhythm and balance",{"type":802,"attrs":2560,"content":2561},{"level":804},[2562],{"text":2563,"type":774},"Movement Key Points",{"type":770,"content":2565},[2566],{"text":2567,"type":774},"Here are some key things to focus on while performing the Top Rock:",{"type":802,"attrs":2569,"content":2570},{"level":814},[2571],{"text":2572,"type":774},"Start by swinging your arms",{"type":818,"content":2574},[2575],{"type":821,"content":2576},[2577],{"type":770,"content":2578},[2579],{"text":2580,"type":774},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":885,"attrs":2582},{"id":2583,"body":2584},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2585],{"url":2586,"_uid":2587,"image":2588,"component":895,"copyright_details":2592},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2589,"alt":2590,"name":7,"focus":48,"title":2590,"filename":2591,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":802,"attrs":2594,"content":2595},{"level":814},[2596],{"text":2597,"type":774},"On each hop back, your arms should cross in front of your chest",{"type":885,"attrs":2599},{"id":2583,"body":2600},[2601],{"url":2602,"_uid":2603,"image":2604,"component":895,"copyright_details":2608},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2605,"alt":2606,"name":7,"focus":48,"title":2606,"filename":2607,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":802,"attrs":2610,"content":2611},{"level":814},[2612],{"text":2613,"type":774},"One foot should cross at a time",{"type":885,"attrs":2615},{"id":2583,"body":2616},[2617],{"url":2618,"_uid":2619,"image":2620,"component":895,"copyright_details":2624},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2621,"alt":2622,"name":7,"focus":48,"title":2622,"filename":2623,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":802,"attrs":2626,"content":2627},{"level":814},[2628],{"text":2629,"type":774},"Perform the movement by staying on the balls of your feet",{"type":885,"attrs":2631},{"id":2583,"body":2632},[2633],{"url":2634,"_uid":2635,"image":2636,"component":895,"copyright_details":2640},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2637,"alt":2638,"name":7,"focus":48,"title":2638,"filename":2639,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":802,"attrs":2642,"content":2643},{"level":814},[2644],{"text":2645,"type":774},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":885,"attrs":2647},{"id":2648,"body":2649},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2650],{"url":2651,"_uid":2652,"image":2653,"component":895,"copyright_details":2657},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2654,"alt":2655,"name":7,"focus":48,"title":2655,"filename":2656,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":802,"attrs":2659,"content":2660},{"level":814},[2661],{"text":2662,"type":774},"Stay loose and have fun!",{"type":885,"attrs":2664},{"id":2583,"body":2665},[2666],{"url":2667,"_uid":2668,"image":2669,"component":895,"copyright_details":2673},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2670,"alt":2671,"name":7,"focus":48,"title":2671,"filename":2672,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":802,"attrs":2675,"content":2676},{"level":804},[2677],{"text":2678,"type":774},"Muscles Used",{"type":818,"content":2680},[2681,2687,2693],{"type":821,"content":2682},[2683],{"type":770,"content":2684},[2685],{"text":2686,"type":774},"Deltoids",{"type":821,"content":2688},[2689],{"type":770,"content":2690},[2691],{"text":2692,"type":774},"Core",{"type":821,"content":2694},[2695],{"type":770,"content":2696},[2697],{"text":2698,"type":774},"Calves",{"type":802,"attrs":2700,"content":2701},{"level":804},[2702],{"text":2703,"type":774},"Application",{"type":802,"attrs":2705,"content":2706},{"level":814},[2707],{"text":2708,"type":774},"For Sets",{"type":818,"content":2710},[2711,2717,2723],{"type":821,"content":2712},[2713],{"type":770,"content":2714},[2715],{"text":2716,"type":774},"Perform 3-6 sets",{"type":821,"content":2718},[2719],{"type":770,"content":2720},[2721],{"text":2722,"type":774},"12-20 repetitions each way",{"type":821,"content":2724},[2725],{"type":770,"content":2726},[2727],{"text":2728,"type":774},"Rest 30-45 seconds between sets",{"type":802,"attrs":2730,"content":2731},{"level":814},[2732],{"text":2733,"type":774},"For Time",{"type":818,"content":2735},[2736,2741,2747],{"type":821,"content":2737},[2738],{"type":770,"content":2739},[2740],{"text":2716,"type":774},{"type":821,"content":2742},[2743],{"type":770,"content":2744},[2745],{"text":2746,"type":774},"Perform for 30-90 seconds",{"type":821,"content":2748},[2749],{"type":770,"content":2750},[2751],{"text":2752,"type":774},"Rest 45-60 seconds between sets",{"type":802,"attrs":2754,"content":2755},{"level":804},[2756],{"text":2757,"type":774},"Dance Moves For Boxers",{"type":770,"content":2759},[2760,2762,2769],{"text":2761,"type":774},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2763,"type":774,"marks":2764},"Flo Master",[2765],{"type":779,"attrs":2766},{"href":2767,"uuid":48,"anchor":48,"custom":2768,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2770,"type":774},". ",{"type":802,"attrs":2772,"content":2773},{"level":804},[2774],{"text":2129,"type":774},{"type":770,"content":2776},[2777,2778,2783],{"text":1800,"type":774},{"text":1802,"type":774,"marks":2779},[2780],{"type":779,"attrs":2781},{"href":1806,"uuid":48,"anchor":48,"custom":2782,"target":782,"linktype":13},{},{"text":2784,"type":774}," 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":2786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2787,"component":118,"meta_info":2788,"meta_title":7,"block_image":2789,"cover_image":2790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2795,"title":2386,"plugin":43,"description":2796},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2798,"alt":2386,"name":7,"focus":48,"title":2386,"filename":2799,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1414],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2809,"created_at":2810,"published_at":2811,"updated_at":2812,"id":2813,"uuid":2814,"content":2815,"slug":2984,"full_slug":2985,"sort_by_date":48,"position":2986,"tag_list":2987,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2988,"first_published_at":2989,"release_id":48,"lang":60,"path":1418,"alternates":2990,"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":2816,"faqs":2817,"title":2834,"topic":2835,"author":2430,"content":2850,"category":2968,"schedule":2976,"component":1403,"meta_info":2977,"cover_image":2980,"description":2979,"contributors":2983},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2818,2822,2826,2830],{"_uid":2819,"answer":2820,"question":2821,"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":2823,"answer":2824,"question":2825,"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":2827,"answer":2828,"question":2829,"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":2831,"answer":2832,"question":2833,"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":2836,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2848,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2837,"component":39,"meta_info":2845,"block_image":2846,"cover_image":2847,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2838,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2843,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2839,"component":118,"meta_info":2840,"meta_title":7,"block_image":2841,"cover_image":2842,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":767,"content":2851},[2852,2865,2870,2875,2887,2890,2895,2906,2909,2914,2925,2929,2933,2938,2951,2955,2964],{"type":770,"content":2853},[2854,2856,2863],{"text":2855,"type":774},"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":2857,"type":774,"marks":2858},"shadowboxing",[2859],{"type":779,"attrs":2860},{"href":2861,"uuid":48,"anchor":48,"custom":2862,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2864,"type":774}," 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":802,"attrs":2866,"content":2867},{"level":804},[2868],{"text":2869,"type":774},"Why You Should Practice Shadowboxing With Hand Weights",{"type":802,"attrs":2871,"content":2872},{"level":814},[2873],{"text":2874,"type":774},"1. Speed",{"type":885,"attrs":2876},{"id":2877,"body":2878},"58589914-3cf9-454d-8369-7218c807f59a",[2879],{"url":2880,"_uid":2881,"image":2882,"component":895,"copyright_details":2886},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2883,"alt":2884,"name":7,"focus":48,"title":2884,"filename":2885,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":770,"content":2888},[2889],{"text":2824,"type":774},{"type":802,"attrs":2891,"content":2892},{"level":814},[2893],{"text":2894,"type":774},"2. Arm Endurance",{"type":885,"attrs":2896},{"id":2877,"body":2897},[2898],{"url":2899,"_uid":2900,"image":2901,"component":895,"copyright_details":2905},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2902,"alt":2903,"name":7,"focus":48,"title":2903,"filename":2904,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":770,"content":2907},[2908],{"text":2828,"type":774},{"type":802,"attrs":2910,"content":2911},{"level":814},[2912],{"text":2913,"type":774},"3. Cardiovascular Conditioning",{"type":885,"attrs":2915},{"id":2877,"body":2916},[2917],{"url":2918,"_uid":2919,"image":2920,"component":895,"copyright_details":2924},{"id":7,"url":7,"linktype":1943,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2921,"alt":2922,"name":7,"focus":48,"title":2922,"filename":2923,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":770,"content":2926},[2927],{"text":2928,"type":774},"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":770,"content":2930},[2931],{"text":2932,"type":774},"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":802,"attrs":2934,"content":2935},{"level":804},[2936],{"text":2937,"type":774},"Amp Up Your Training",{"type":770,"content":2939},[2940,2942,2949],{"text":2941,"type":774},"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":2943,"type":774,"marks":2944},"FightCamp Facebook Community",[2945],{"type":779,"attrs":2946},{"href":2947,"uuid":48,"anchor":48,"custom":2948,"target":782,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2950,"type":774}," and let me know.",{"type":802,"attrs":2952,"content":2953},{"level":804},[2954],{"text":2129,"type":774},{"type":770,"content":2956},[2957,2958,2963],{"text":1800,"type":774},{"text":1802,"type":774,"marks":2959},[2960],{"type":779,"attrs":2961},{"href":1806,"uuid":48,"anchor":48,"custom":2962,"target":782,"linktype":13},{},{"text":1809,"type":774},{"type":770,"content":2965},[2966],{"text":2967,"type":774},"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":2969,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2974,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2970,"component":118,"meta_info":2971,"meta_title":7,"block_image":2972,"cover_image":2973,"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":2978,"title":2834,"plugin":43,"description":2979},"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":2981,"alt":2809,"name":7,"focus":48,"title":2809,"filename":2982,"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,[1414],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2992,"created_at":2993,"published_at":2994,"updated_at":2995,"id":2996,"uuid":2997,"content":2998,"slug":3179,"full_slug":3180,"sort_by_date":48,"position":3181,"tag_list":3182,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":3183,"first_published_at":2994,"release_id":48,"lang":60,"path":1418,"alternates":3184,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2999,"faqs":3000,"title":2992,"topic":3005,"author":3020,"content":3021,"category":3160,"schedule":3168,"component":1403,"meta_info":3169,"cover_image":3173,"description":3177,"contributors":3178},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[3001],{"_uid":3002,"answer":3003,"question":3004,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3006,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3018,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3019,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3007,"component":39,"meta_info":3015,"block_image":3016,"cover_image":3017,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3008,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3013,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3009,"component":118,"meta_info":3010,"meta_title":7,"block_image":3011,"cover_image":3012,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":767,"content":3022},[3023,3027,3032,3037,3060,3065,3087,3092,3106,3111,3125,3130,3134,3139,3143,3147,3157],{"type":770,"content":3024},[3025],{"text":3026,"type":774},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":802,"attrs":3028,"content":3029},{"level":804},[3030],{"text":3031,"type":774},"5 Ways to Shake Up Your Cardio",{"type":802,"attrs":3033,"content":3034},{"level":814},[3035],{"text":3036,"type":774},"Swimming",{"type":770,"content":3038},[3039,3041,3048,3050,3058],{"text":3040,"type":774},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3042,"type":774,"marks":3043},"Flo Master’s",[3044,3047],{"type":779,"attrs":3045},{"href":2767,"uuid":48,"anchor":48,"custom":3046,"target":782,"linktype":13},{},{"type":2224},{"text":3049,"type":774}," favorite forms of ",{"text":3051,"type":774,"marks":3052},"active recovery",[3053,3057],{"type":779,"attrs":3054},{"href":3055,"uuid":48,"anchor":48,"custom":3056,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2224},{"text":3059,"type":774}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":802,"attrs":3061,"content":3062},{"level":814},[3063],{"text":3064,"type":774},"Tabata Bag Drills",{"type":770,"content":3066},[3067,3069,3076,3078,3085],{"text":3068,"type":774},"One great way to get your anaerobic endurance up is with ",{"text":3070,"type":774,"marks":3071},"Tabata",[3072,3075],{"type":779,"attrs":3073},{"href":1087,"uuid":48,"anchor":48,"custom":3074,"target":782,"linktype":13},{},{"type":2224},{"text":3077,"type":774}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3079,"type":774,"marks":3080},"FightCamp App",[3081,3084],{"type":779,"attrs":3082},{"href":1391,"uuid":48,"anchor":48,"custom":3083,"target":782,"linktype":13},{},{"type":2224},{"text":3086,"type":774}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":802,"attrs":3088,"content":3089},{"level":814},[3090],{"text":3091,"type":774},"Footwork Heavy Sports",{"type":770,"content":3093},[3094,3096,3104],{"text":3095,"type":774},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3097,"type":774,"marks":3098},"dancing",[3099,3103],{"type":779,"attrs":3100},{"href":3101,"uuid":48,"anchor":48,"custom":3102,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2224},{"text":3105,"type":774}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":802,"attrs":3107,"content":3108},{"level":814},[3109],{"text":3110,"type":774},"Hiking",{"type":770,"content":3112},[3113,3115,3123],{"text":3114,"type":774},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3116,"type":774,"marks":3117},"healthy snacks",[3118,3122],{"type":779,"attrs":3119},{"href":3120,"uuid":48,"anchor":48,"custom":3121,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2224},{"text":3124,"type":774},"! ",{"type":802,"attrs":3126,"content":3127},{"level":814},[3128],{"text":3129,"type":774},"Shadowboxing Punchouts",{"type":770,"content":3131},[3132],{"text":3133,"type":774},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":802,"attrs":3135,"content":3136},{"level":804},[3137],{"text":3138,"type":774},"Shaking Up Your Cardio",{"type":770,"content":3140},[3141],{"text":3142,"type":774},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":802,"attrs":3144,"content":3145},{"level":804},[3146],{"text":2129,"type":774},{"type":770,"content":3148},[3149,3150,3156],{"text":1800,"type":774},{"text":1802,"type":774,"marks":3151},[3152,3155],{"type":779,"attrs":3153},{"href":1806,"uuid":48,"anchor":48,"custom":3154,"target":782,"linktype":13},{},{"type":2224},{"text":2356,"type":774},{"type":770,"content":3158},[3159],{"text":1813,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3161,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3166,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3167,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3162,"component":118,"meta_info":3163,"meta_title":7,"block_image":3164,"cover_image":3165,"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},[],[],"2023-01-23 00:00",{"_uid":3170,"title":3171,"plugin":43,"description":3172},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3174,"alt":3175,"name":7,"focus":7,"title":3175,"filename":3176,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1414],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1403,"created_at":3186,"published_at":3187,"updated_at":3188,"id":3189,"uuid":3190,"content":3191,"slug":1403,"full_slug":3212,"sort_by_date":48,"position":446,"tag_list":3213,"is_startpage":9,"parent_id":3214,"meta_data":48,"group_id":3215,"first_published_at":3216,"release_id":48,"lang":60,"path":7,"alternates":3217,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3192,"component":3193,"meta_info":3194,"custom_content_list":3196},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3195,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3197,3202,3207],{"_uid":3198,"label":3199,"value":3200,"dev_id":3201,"component":774},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3203,"label":3204,"value":3205,"dev_id":3206,"component":774},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3208,"label":3209,"value":3210,"dev_id":3211,"component":774},"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",[],1787353473844]