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I remember the first time I stepped into the ring: It was new. It was exciting. It was what I was meant to do.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"f34ab02e-fd16-40ec-99bc-5ad11a38bb91","Ever since I was four years old, I’ve played sports. Swimming, basketball, running, tennis, gymnastics - you name it, I did it. Having been raised in the Midwest, sports were how I spent my time, but I never considered combat sports. I always liked the quotation, “Float like a butterfly, sting like a bee,” from Muhammad Ali and when I realized fighting could be a lifestyle, it was game over. All that changed after high school when I found myself in a toxic relationship. I was 19 years old and in a deep hole of depression. I couldn’t understand how someone I cared about would want to hurt me. As that relationship began to deteriorate, I decided to take up boxing. It was empowering to hit a bag, and I found a true passion for learning how to protect myself. It wasn’t long after starting training that I decided to compete competitively.","My Midwest Roots",{"_uid":675,"answer":676,"question":677,"component":669},"4f811641-9b6c-4e0a-b285-f0dc8279214b","In 2012, I started boxing training with Melvin Wesley and Bigg Ronn out of Pound 4 Pound in Kansas City. I would train every night and hit the same combo over and over again on the punching bag. I would get beat up in sparring, yet keep going back for more. I was hungry to improve and FAST! About six months into my boxing training, my coaches approached me about competing in the Ringside World’s Tournament. I immediately said yes and ended up taking second place in my weight division. Soon after the tournament, I transitioned to Muay Thai. I wanted to learn how to become a complete weapon and how to push myself to new limits. I trained at HD MMA and Low Kick Camp for the rest of 2012 and won two kickboxing matches. In January 2013, I moved to Australia to study abroad, and this is where my fight journey truly transitioned.","Jumping Into The Ring",{"_uid":679,"answer":680,"question":681,"component":669},"c38ffda6-431c-4ffe-9ae7-92614eff0151","The “land down under” became one of the highlights of my fighting career. I immediately joined Bulldog Gym in Castle Hill, under Stu and Steve McKinnon. They became my family and took me under their wing. I was training 5-6 times a week, and within the first three months I was ready to take my first Muay Thai fight. I won by unanimous decision. From there I went on to fight in six more matches, winning three New South Wales title belts in the 52 kg division. One of these wins was by KO via spinning backfist.","Round 2",{"_uid":683,"answer":684,"question":685,"component":669},"4ddf22f8-97db-4c63-bf07-477220c63a55","My coach then came to me and asked if I would like to teach some of the general Muay Thai and kids classes at the gym. I said yes and fell in love with teaching. I took a class of six people and grew it to over 50. I also taught a couple of self defense classes with my coach and taught an all ladies seminar where we raised money for the A21, an anti-human trafficking organization. It was after this seminar that I realized the passion I had for what I was doing, and how the pain from years past had allowed me to reach my purpose: To help people, especially women, discover their true strength and potential. After living in Australia for four years and having the opportunity to fight in seven different matches, I said goodbye and moved to Los Angeles. Los Angeles brought more adventures and opportunities than I ever thought possible. One day I decided to try out a boxing class at Title Boxing Club in Orange County. The company was familiar to me as it had originated in my hometown, Kansas City. Before I left the gym, I was offered a job. I ended up working for Title on the side and began to feel more settled in Los Angeles. I was teaching again and fighting! Soon after, I began seeking out other fight gyms in the area. That is when I found Classic Fight Team, which became my new home, and through them, I found Raw Talent Boxing. My fighting world had finally started to expand once again.","Finding My Passion",{"_uid":687,"answer":688,"question":689,"component":669},"62dad86d-d791-4500-8845-c716a509ef45","Fast forward to the present day. At the start of 2021, I had a friend tell me about a company that was looking for a new trainer. It would be full-time and involve teaching boxing and kickboxing online. The past nine years of my life had been in production, working as a coordinator and associate producer, writing scripts, working with talent, running around on sets, and working 12-hour days. Fitness was just a side hustle and a passion of mine, but this new job was going to allow me to combine two of my greatest career experiences, production and boxing/kickboxing. So I applied. After a very exhilarating, detailed audition and onboarding process, I landed the job. I found FightCamp and you! So here I am. This is the biggest adventure of my life thus far, and I am so excited to be on it!","My Next Chapter",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":691,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":692,"component":39,"meta_info":700,"block_image":701,"cover_image":702,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":694,"component":118,"meta_info":695,"meta_title":7,"block_image":696,"cover_image":697,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"name":706,"created_at":707,"published_at":708,"updated_at":709,"id":710,"uuid":711,"content":712,"slug":723,"full_slug":724,"sort_by_date":48,"position":725,"tag_list":726,"is_startpage":9,"parent_id":727,"meta_data":48,"group_id":728,"first_published_at":729,"release_id":48,"lang":60,"path":7,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":713,"_uid":714,"name":706,"photo":715,"component":719,"social_link_tiktok":720,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":716,"alt":706,"name":717,"focus":48,"title":706,"filename":718,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":732,"content":733},"doc",[734,739,745,749,769,775,787,790,795,804,818,827,832,841,862,866,871,880,902,910,917],{"type":735,"content":736},"paragraph",[737],{"text":668,"type":738},"text",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":673,"type":738},{"type":735,"content":746},[747],{"text":748,"type":738},"Ever since I was four years old, I’ve played sports. Swimming, basketball, running, tennis, gymnastics - you name it, I did it. Having been raised in the Midwest, sports were how I spent my time, but I never considered combat sports. I always liked the quotation, “Float like a butterfly, sting like a bee,” from Muhammad Ali and when I realized fighting could be a lifestyle, it was game over.",{"type":735,"content":750},[751,753,759,767],{"text":752,"type":738},"All that changed after high school when I found myself in a toxic relationship. I was 19 years old and in a deep hole of depression. I couldn’t understand how someone I cared about would want to hurt me. As that relationship began to deteriorate, I decided to take up boxing. It was empowering to hit a bag, and I found a true passion for learning ",{"text":754,"type":738,"marks":755}," ",[756],{"type":757,"attrs":758},"styled",{"class":7},{"text":760,"type":738,"marks":761},"how to protect myself",[762],{"type":763,"attrs":764},"link",{"href":765,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-prepare-for-a-dangerous-situation-fighters-advice","_blank",{"text":768,"type":738},". It wasn’t long after starting training that I decided to compete competitively.",{"type":740,"attrs":770,"content":771},{"level":742},[772,773],{"text":677,"type":738},{"type":774},"hard_break",{"type":776,"attrs":777},"blok",{"id":778,"body":779},"3b9d947b-f4a5-400e-91e0-ea3193da9875",[780],{"_uid":781,"image":782,"component":786},"i-9e1a4efe-de90-4ce9-a5be-2dacf9d8372b",{"id":783,"alt":784,"name":7,"focus":48,"title":784,"filename":785,"copyright":7,"fieldtype":50},3440886,"Jess Evans Winner In a Match","https://a.storyblok.com/f/115220/700x1100/8f1eb40500/jess-evans-jumping_into_the_ring.jpg","content_image",{"type":735,"content":788},[789],{"text":676,"type":738},{"type":740,"attrs":791,"content":792},{"level":742},[793,794],{"text":681,"type":738},{"type":774},{"type":776,"attrs":796},{"id":778,"body":797},[798],{"_uid":799,"image":800,"component":786},"i-02c30fb8-716c-456e-a8c4-9c86dac49be4",{"id":801,"alt":802,"name":7,"focus":48,"title":802,"filename":803,"copyright":7,"fieldtype":50},3440888,"Jess Evans In a Muay Thai Fight","https://a.storyblok.com/f/115220/1380x700/9a1e1a3258/jess-evans_round_2.jpg",{"type":735,"content":805},[806,810,814],{"text":680,"type":738,"marks":807},[808],{"type":757,"attrs":809},{"class":7},{"type":774,"marks":811},[812],{"type":757,"attrs":813},{"class":7},{"type":774,"marks":815},[816],{"type":757,"attrs":817},{"class":7},{"type":776,"attrs":819},{"id":778,"body":820},[821],{"_uid":822,"image":823,"component":786},"i-1495aa0b-da26-407e-98b8-41f4f915ff55",{"id":824,"alt":825,"name":7,"focus":48,"title":825,"filename":826,"copyright":7,"fieldtype":50},3440891,"Jess Evans Muay Thai Fight Winner","https://a.storyblok.com/f/115220/700x1100/9214b9eb33/jess-evans_ko.jpg",{"type":740,"attrs":828,"content":829},{"level":742},[830,831],{"text":685,"type":738},{"type":774},{"type":776,"attrs":833},{"id":778,"body":834},[835],{"_uid":836,"image":837,"component":786},"i-546cda90-60c9-4f60-808e-2fb7dc2c6004",{"id":838,"alt":839,"name":7,"focus":48,"title":839,"filename":840,"copyright":7,"fieldtype":50},3440894,"Jess Evans Teaching Muay Thai To Kids","https://a.storyblok.com/f/115220/1380x700/0834ac35ae/jess-evans_finding_her_passion.jpg",{"type":735,"content":842},[843,845,849,855,860],{"text":844,"type":738},"My coach then came to me and asked if I would like to teach some of the general Muay Thai and kids classes at the gym. I said yes and fell in love with teaching. I took a class of six people and grew it to over 50. I also taught a couple of ",{"text":754,"type":738,"marks":846},[847],{"type":757,"attrs":848},{"class":7},{"text":850,"type":738,"marks":851},"self defense classes",[852],{"type":763,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/self-defense-5-effective-moves-for-beginners",{"text":856,"type":738,"marks":857},"  ",[858],{"type":757,"attrs":859},{"class":7},{"text":861,"type":738},"with my coach and taught an all ladies seminar where we raised money for the A21, an anti-human trafficking organization. It was after this seminar that I realized the passion I had for what I was doing, and how the pain from years past had allowed me to reach my purpose: To help people, especially women, discover their true strength and potential. After living in Australia for four years and having the opportunity to fight in seven different matches, I said goodbye and moved to Los Angeles.",{"type":735,"content":863},[864],{"text":865,"type":738},"Los Angeles brought more adventures and opportunities than I ever thought possible. One day I decided to try out a boxing class at Title Boxing Club in Orange County. The company was familiar to me as it had originated in my hometown, Kansas City. Before I left the gym, I was offered a job. I ended up working for Title on the side and began to feel more settled in Los Angeles. I was teaching again and fighting! Soon after, I began seeking out other fight gyms in the area. That is when I found Classic Fight Team, which became my new home, and through them, I found Raw Talent Boxing. My fighting world had finally started to expand once again.",{"type":740,"attrs":867,"content":868},{"level":742},[869,870],{"text":689,"type":738},{"type":774},{"type":776,"attrs":872},{"id":778,"body":873},[874],{"_uid":875,"image":876,"component":786},"i-be446d33-ff56-4ae0-9ab9-f6685ef8ac1c",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},3440896,"Jess Evans as an Associate Producer","https://a.storyblok.com/f/115220/1380x700/3b47e40d22/jess_evans_her_next_chapter.jpg",{"type":735,"content":881},[882,887,893,898],{"text":883,"type":738,"marks":884},"Fast forward to the present day. At the start of 2021, I had a friend tell me about a company that was looking for a new trainer. It would be full-time and involve teaching boxing and kickboxing online. The past nine years of my life had been in production, working as a coordinator and associate producer, writing scripts, working with talent, running around on sets, and working 12-hour days. Fitness was just a side hustle and a passion of mine, but this new job was going to allow me to combine two of my greatest career experiences, production and boxing/kickboxing. So I applied. After a very exhilarating, detailed audition and onboarding process, I landed the job. I found ",[885],{"type":757,"attrs":886},{"class":7},{"text":888,"type":738,"marks":889},"FightCamp",[890],{"type":763,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":894,"type":738,"marks":895}," and you! So here I am. This is the biggest adventure of my life thus far, and I am so excited to be on it!",[896],{"type":757,"attrs":897},{"class":7},{"type":774,"marks":899},[900],{"type":757,"attrs":901},{"class":7},{"type":776,"attrs":903},{"id":778,"body":904},[905],{"_uid":906,"image":907,"component":786},"i-91adcd1f-297e-45c8-b76b-50e7e2352143",{"id":908,"alt":717,"name":7,"focus":48,"title":717,"filename":909,"copyright":7,"fieldtype":50},3440899,"https://a.storyblok.com/f/115220/700x1100/049b4a9d8f/fightcamp_trainer_jess_evans.jpg",{"type":740,"attrs":911,"content":913},{"level":912},3,[914,915],{"type":774},{"text":916,"type":738},"Related Articles",{"type":735,"content":918},[919,924,925,930,931,937,938,944,945],{"text":920,"type":738,"marks":921},"How To Prepare For a Dangerous Situation | Fighter's Advice",[922],{"type":763,"attrs":923},{"href":765,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":774},{"text":926,"type":738,"marks":927},"Self-Defense: 5 Effective Moves For Beginners",[928],{"type":763,"attrs":929},{"href":854,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":774},{"text":932,"type":738,"marks":933},"Boxing vs. Kickboxing vs. Mixed Martial Arts (MMA)",[934],{"type":763,"attrs":935},{"href":936,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"type":774},{"text":939,"type":738,"marks":940},"6 BEST Boxing Resources For Women",[941],{"type":763,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":774},{"text":946,"type":738,"marks":947},"5 Most Common Myths About Boxing For Women | The Truth",[948],{"type":763,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-most-common-myths-about-boxing-the-truth",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":952,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":957,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":953,"component":118,"meta_info":954,"meta_title":7,"block_image":955,"cover_image":956,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-11-15 00:00","article",{"_uid":962,"title":657,"plugin":43,"description":963},"797504a5-35c5-4319-b260-063f58511e96","Meet one of the new FightCamp Trainers, Jess Evans. She’s a force to be reckoned with in the ring, and is ready to take you on your at-home boxing journey!",{"id":965,"alt":657,"name":7,"focus":48,"title":657,"filename":966,"copyright":7,"fieldtype":50},3440879,"https://a.storyblok.com/f/115220/2400x990/03a6640f36/fightcamp-trainer-spotlight-jess-evans.jpg",[],"fightcamp-trainer-spotlight-jess-evans","blogs/fightcamp-trainer-spotlight-jess-evans",-2630,[],60887917,"ccf6ff8a-06b1-4be6-8786-787c8ebf3bee","2021-11-15T12:28:00.000Z",[],["Reactive",977],[978,1309,1654,1886,2067,2480],{"name":979,"created_at":980,"published_at":981,"updated_at":982,"id":983,"uuid":984,"content":985,"slug":1301,"full_slug":1302,"sort_by_date":48,"position":1303,"tag_list":1304,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1306,"first_published_at":981,"release_id":48,"lang":60,"path":1307,"alternates":1308,"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":986,"faqs":987,"title":979,"topic":1020,"author":1035,"content":1036,"category":1283,"schedule":1291,"component":960,"meta_info":1292,"cover_image":1296,"description":1295,"contributors":1300},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[988,992,996,1000,1004,1008,1012,1016],{"_uid":989,"answer":990,"question":991,"component":669},"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":993,"answer":994,"question":995,"component":669},"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":997,"answer":998,"question":999,"component":669},"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":1001,"answer":1002,"question":1003,"component":669},"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":1005,"answer":1006,"question":1007,"component":669},"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":1009,"answer":1010,"question":1011,"component":669},"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":1013,"answer":1014,"question":1015,"component":669},"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":1017,"answer":1018,"question":1019,"component":669},"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":1021,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1033,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1022,"component":39,"meta_info":1030,"block_image":1031,"cover_image":1032,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1023,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1028,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1029,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1024,"component":118,"meta_info":1025,"meta_title":7,"block_image":1026,"cover_image":1027,"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":732,"content":1037},[1038,1058,1062,1066,1071,1075,1088,1108,1112,1122,1125,1130,1141,1161,1166,1176,1204,1209,1219,1231,1236,1263,1268,1279],{"type":735,"content":1039},[1040,1042,1048,1050,1056],{"text":1041,"type":738},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1043,"type":738,"marks":1044},"over two hours each day",[1045],{"type":763,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1049,"type":738}," on social media. The ",{"text":1051,"type":738,"marks":1052},"CDC",[1053],{"type":763,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1057,"type":738}," 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":735,"content":1059},[1060],{"text":1061,"type":738},"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":735,"content":1063},[1064],{"text":1065,"type":738},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":740,"attrs":1067,"content":1068},{"level":742},[1069],{"text":1070,"type":738},"Benefits of a 30-Minute Boxing Workout",{"type":740,"attrs":1072,"content":1073},{"level":912},[1074],{"text":999,"type":738},{"type":776,"attrs":1076},{"id":1077,"body":1078},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1079],{"url":1080,"_uid":1082,"image":1083,"component":786,"copyright_details":1087},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1084,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1086,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":735,"content":1089},[1090,1092,1098,1100,1106],{"text":1091,"type":738},"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":1093,"type":738,"marks":1094},"heavy bag",[1095],{"type":763,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1099,"type":738},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1101,"type":738,"marks":1102},"fantastic shape",[1103],{"type":763,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1107,"type":738},". 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":740,"attrs":1109,"content":1110},{"level":912},[1111],{"text":1003,"type":738},{"type":776,"attrs":1113},{"id":1077,"body":1114},[1115],{"url":1116,"_uid":1117,"image":1118,"component":786,"copyright_details":1121},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1119,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1120,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":735,"content":1123},[1124],{"text":1002,"type":738},{"type":740,"attrs":1126,"content":1127},{"level":912},[1128],{"text":1129,"type":738},"Stress Relief",{"type":776,"attrs":1131},{"id":1077,"body":1132},[1133],{"url":1134,"_uid":1135,"image":1136,"component":786,"copyright_details":1140},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1137,"alt":1138,"name":7,"focus":48,"title":1138,"filename":1139,"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":735,"content":1142},[1143,1145,1151,1153,1159],{"text":1144,"type":738},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1146,"type":738,"marks":1147},"unleashing that stress",[1148],{"type":763,"attrs":1149},{"href":1150,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1152,"type":738}," 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":1154,"type":738,"marks":1155},"safe and healthy outlet",[1156],{"type":763,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1160,"type":738}," for anyone who has ever felt the need to just get it all out.",{"type":740,"attrs":1162,"content":1163},{"level":912},[1164],{"text":1165,"type":738},"Mental Wellness",{"type":776,"attrs":1167},{"id":1077,"body":1168},[1169],{"url":1170,"_uid":1171,"image":1172,"component":786,"copyright_details":1175},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1173,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1174,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":735,"content":1177},[1178,1180,1186,1188,1194,1196,1202],{"text":1179,"type":738},"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":1181,"type":738,"marks":1182},"prevent age-related cognitive decline",[1183],{"type":763,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1187,"type":738},". Studies have also shown that as little as ",{"text":1189,"type":738,"marks":1190},"15 minutes per day",[1191],{"type":763,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1195,"type":738}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1197,"type":738,"marks":1198},"regulate your emotional well-being",[1199],{"type":763,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1203,"type":738}," over time with consistent workouts.",{"type":740,"attrs":1205,"content":1206},{"level":912},[1207],{"text":1208,"type":738},"Convenience",{"type":776,"attrs":1210},{"id":1077,"body":1211},[1212],{"url":1213,"_uid":1214,"image":1215,"component":786,"copyright_details":1218},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1216,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1217,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":735,"content":1220},[1221,1223,1229],{"text":1222,"type":738},"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":1224,"type":738,"marks":1225},"boxing training at home",[1226],{"type":763,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1230,"type":738},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":740,"attrs":1232,"content":1233},{"level":742},[1234],{"text":1235,"type":738},"30-Minute Throwdown",{"type":735,"content":1237},[1238,1240,1246,1248,1254,1256,1261],{"text":1239,"type":738},"You can start getting all the benefits of ",{"text":1241,"type":738,"marks":1242},"boxing at home",[1243],{"type":763,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1247,"type":738}," with no equipment at all. ",{"text":1249,"type":738,"marks":1250},"Shadowboxing",[1251],{"type":763,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1255,"type":738}," 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":1093,"type":738,"marks":1257},[1258],{"type":763,"attrs":1259},{"href":1260,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1262,"type":738}," to your home gym can be life-changing.",{"type":740,"attrs":1264,"content":1265},{"level":742},[1266],{"text":1267,"type":738},"Train Like a Fighter",{"type":735,"content":1269},[1270,1272,1277],{"text":1271,"type":738},"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":888,"type":738,"marks":1273},[1274],{"type":763,"attrs":1275},{"href":1276,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1278,"type":738}," 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":735,"content":1280},[1281],{"text":1282,"type":738},"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":1284,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1289,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1285,"component":118,"meta_info":1286,"meta_title":7,"block_image":1287,"cover_image":1288,"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":1293,"title":1294,"plugin":43,"description":1295},"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":1297,"alt":1298,"name":7,"focus":48,"title":1298,"filename":1299,"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,[1305],"featured","539b5bb5-55da-4f55-bb8a-06a6be114917","training/{{story.slug}}",[],{"name":1310,"created_at":1311,"published_at":1312,"updated_at":1313,"id":1314,"uuid":1315,"content":1316,"slug":1648,"full_slug":1649,"sort_by_date":48,"position":1650,"tag_list":1651,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1652,"first_published_at":1312,"release_id":48,"lang":60,"path":1307,"alternates":1653,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1317,"faqs":1318,"title":1310,"topic":1367,"author":1382,"content":1383,"category":1631,"schedule":1639,"component":960,"meta_info":1640,"cover_image":1644,"description":1643,"contributors":1647},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1319,1323,1327,1331,1335,1339,1343,1347,1351,1355,1359,1363],{"_uid":1320,"answer":1321,"question":1322,"component":669},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1324,"answer":1325,"question":1326,"component":669},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1328,"answer":1329,"question":1330,"component":669},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1332,"answer":1333,"question":1334,"component":669},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1336,"answer":1337,"question":1338,"component":669},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1340,"answer":1341,"question":1342,"component":669},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1344,"answer":1345,"question":1346,"component":669},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1348,"answer":1349,"question":1350,"component":669},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1352,"answer":1353,"question":1354,"component":669},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1356,"answer":1357,"question":1358,"component":669},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1360,"answer":1361,"question":1362,"component":669},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1364,"answer":1365,"question":1366,"component":669},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1368,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1380,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1381,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1369,"component":39,"meta_info":1377,"block_image":1378,"cover_image":1379,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1371,"component":118,"meta_info":1372,"meta_title":7,"block_image":1373,"cover_image":1374,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":732,"content":1384},[1385,1405,1417,1430,1435,1439,1450,1454,1470,1474,1479,1482,1486,1497,1509,1513,1516,1521,1532,1544,1548,1551,1556,1567,1571,1575,1579,1582,1587,1598,1602,1606,1610,1615,1619,1627],{"type":735,"content":1386},[1387,1389,1395,1397,1403],{"text":1388,"type":738},"Out of the ",{"text":1390,"type":738,"marks":1391},"six (6) basic punches",[1392],{"type":763,"attrs":1393},{"href":1394,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1396,"type":738}," in boxing, punch number one is the ",{"text":1398,"type":738,"marks":1399},"jab",[1400],{"type":763,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1404,"type":738},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":735,"content":1406},[1407,1409,1415],{"text":1408,"type":738},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1410,"type":738,"marks":1411},"Coach PJ",[1412],{"type":763,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1416,"type":738}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":776,"attrs":1418},{"id":1419,"body":1420},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1421],{"_uid":1422,"link":1423,"image":1425,"title":1427,"component":1429},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1424,"linktype":13,"fieldtype":14,"cached_url":1424},"https://youtu.be/JM-8c3EqwZg",{"id":1426,"alt":1427,"name":7,"focus":48,"title":1427,"filename":1428,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":740,"attrs":1431,"content":1432},{"level":742},[1433],{"text":1434,"type":738},"5 Most Common Jab Mistakes",{"type":740,"attrs":1436,"content":1437},{"level":912},[1438],{"text":1330,"type":738},{"type":776,"attrs":1440},{"id":1419,"body":1441},[1442],{"url":1443,"_uid":1444,"image":1445,"component":786,"copyright_details":1449},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1446,"alt":1447,"name":7,"focus":48,"title":1447,"filename":1448,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":735,"content":1451},[1452],{"text":1453,"type":738},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1455,"content":1456},"bullet_list",[1457,1464],{"type":1458,"content":1459},"list_item",[1460],{"type":735,"content":1461},[1462],{"text":1463,"type":738},"While extending the arm to punch",{"type":1458,"content":1465},[1466],{"type":735,"content":1467},[1468],{"text":1469,"type":738},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":735,"content":1471},[1472],{"text":1473,"type":738},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":740,"attrs":1475,"content":1476},{"level":912},[1477],{"text":1478,"type":738},"How To Fix It:",{"type":735,"content":1480},[1481],{"text":1333,"type":738},{"type":740,"attrs":1483,"content":1484},{"level":912},[1485],{"text":1338,"type":738},{"type":776,"attrs":1487},{"id":1419,"body":1488},[1489],{"url":1490,"_uid":1491,"image":1492,"component":786,"copyright_details":1496},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1493,"alt":1494,"name":7,"focus":48,"title":1494,"filename":1495,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":735,"content":1498},[1499,1501,1507],{"text":1500,"type":738},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1502,"type":738,"marks":1503},"hook",[1504],{"type":763,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1508,"type":738}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":740,"attrs":1510,"content":1511},{"level":912},[1512],{"text":1478,"type":738},{"type":735,"content":1514},[1515],{"text":1341,"type":738},{"type":740,"attrs":1517,"content":1518},{"level":912},[1519],{"text":1520,"type":738},"3. Pushing the Jab",{"type":776,"attrs":1522},{"id":1419,"body":1523},[1524],{"url":1525,"_uid":1526,"image":1527,"component":786,"copyright_details":1531},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1528,"alt":1529,"name":7,"focus":48,"title":1529,"filename":1530,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":735,"content":1533},[1534,1536,1542],{"text":1535,"type":738},"“Pushing the jab” means leaning into the punch. In your ",{"text":1537,"type":738,"marks":1538},"boxing stance",[1539],{"type":763,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1543,"type":738},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":740,"attrs":1545,"content":1546},{"level":912},[1547],{"text":1478,"type":738},{"type":735,"content":1549},[1550],{"text":1349,"type":738},{"type":740,"attrs":1552,"content":1553},{"level":912},[1554],{"text":1555,"type":738},"4. Flaring Your Elbows",{"type":776,"attrs":1557},{"id":1419,"body":1558},[1559],{"url":1560,"_uid":1561,"image":1562,"component":786,"copyright_details":1566},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1563,"alt":1564,"name":7,"focus":48,"title":1564,"filename":1565,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":735,"content":1568},[1569],{"text":1570,"type":738},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":735,"content":1572},[1573],{"text":1574,"type":738},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":740,"attrs":1576,"content":1577},{"level":912},[1578],{"text":1478,"type":738},{"type":735,"content":1580},[1581],{"text":1357,"type":738},{"type":740,"attrs":1583,"content":1584},{"level":912},[1585],{"text":1586,"type":738},"5. Not Jabbing Enough",{"type":776,"attrs":1588},{"id":1419,"body":1589},[1590],{"url":1591,"_uid":1592,"image":1593,"component":786,"copyright_details":1597},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1594,"alt":1595,"name":7,"focus":48,"title":1595,"filename":1596,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":735,"content":1599},[1600],{"text":1601,"type":738},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":740,"attrs":1603,"content":1604},{"level":912},[1605],{"text":1478,"type":738},{"type":735,"content":1607},[1608],{"text":1609,"type":738},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":740,"attrs":1611,"content":1612},{"level":742},[1613],{"text":1614,"type":738},"Keep On Jabbing",{"type":735,"content":1616},[1617],{"text":1618,"type":738},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":735,"content":1620},[1621,1622,1626],{"text":1271,"type":738},{"text":888,"type":738,"marks":1623},[1624],{"type":763,"attrs":1625},{"href":1276,"uuid":48,"anchor":48,"target":766,"linktype":13},{"text":1278,"type":738},{"type":735,"content":1628},[1629],{"text":1630,"type":738},"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":1632,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1637,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1638,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1633,"component":118,"meta_info":1634,"meta_title":7,"block_image":1635,"cover_image":1636,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1641,"title":1642,"plugin":43,"description":1643},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1645,"alt":1310,"name":7,"focus":48,"title":1310,"filename":1646,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1305],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1655,"created_at":1656,"published_at":1657,"updated_at":1658,"id":1659,"uuid":1660,"content":1661,"slug":1879,"full_slug":1880,"sort_by_date":48,"position":1881,"tag_list":1882,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1883,"first_published_at":1884,"release_id":48,"lang":60,"path":1307,"alternates":1885,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1662,"faqs":1663,"title":1655,"topic":1684,"author":1699,"content":1700,"category":1861,"schedule":1869,"component":960,"meta_info":1870,"cover_image":1874,"description":1873,"contributors":1878},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1664,1668,1672,1676,1680],{"_uid":1665,"answer":1666,"question":1667,"component":669},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1669,"answer":1670,"question":1671,"component":669},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1673,"answer":1674,"question":1675,"component":669},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1677,"answer":1678,"question":1679,"component":669},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1681,"answer":1682,"question":1683,"component":669},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1685,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1686,"component":39,"meta_info":1694,"block_image":1695,"cover_image":1696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1688,"component":118,"meta_info":1689,"meta_title":7,"block_image":1690,"cover_image":1691,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":732,"content":1701},[1702,1706,1710,1714,1727,1731,1735,1740,1752,1765,1770,1781,1785,1807,1812,1823,1836,1841,1845,1849,1858],{"type":735,"content":1703},[1704],{"text":1705,"type":738},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":735,"content":1707},[1708],{"text":1709,"type":738},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":740,"attrs":1711,"content":1712},{"level":742},[1713],{"text":1667,"type":738},{"type":735,"content":1715},[1716,1718,1725],{"text":1717,"type":738},"According to the ",{"text":1719,"type":738,"marks":1720},"Mayo Clinic",[1721],{"type":763,"attrs":1722},{"href":1723,"uuid":48,"anchor":48,"custom":1724,"target":766,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1726,"type":738},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":735,"content":1728},[1729],{"text":1730,"type":738},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":735,"content":1732},[1733],{"text":1734,"type":738},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":740,"attrs":1736,"content":1737},{"level":742},[1738],{"text":1739,"type":738},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":776,"attrs":1741},{"id":1742,"body":1743},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1744],{"url":1745,"_uid":1746,"image":1747,"component":786,"copyright_details":1751},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1748,"alt":1749,"name":7,"focus":48,"title":1749,"filename":1750,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":735,"content":1753},[1754,1756,1763],{"text":1755,"type":738},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1757,"type":738,"marks":1758},"burn more calories",[1759],{"type":763,"attrs":1760},{"href":1761,"uuid":48,"anchor":48,"custom":1762,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1764,"type":738}," even after you’re done working out.",{"type":740,"attrs":1766,"content":1767},{"level":742},[1768],{"text":1769,"type":738},"Kickboxing Is A Full Body Workout",{"type":776,"attrs":1771},{"id":1742,"body":1772},[1773],{"url":1774,"_uid":1775,"image":1776,"component":786,"copyright_details":1780},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1777,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1779,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":735,"content":1782},[1783],{"text":1784,"type":738},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":735,"content":1786},[1787,1789,1796,1798,1805],{"text":1788,"type":738},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1790,"type":738,"marks":1791},"all-level lower body workout",[1792],{"type":763,"attrs":1793},{"href":1794,"uuid":48,"anchor":48,"custom":1795,"target":766,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1797,"type":738}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1799,"type":738,"marks":1800},"upper body workout",[1801],{"type":763,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"custom":1804,"target":766,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1806,"type":738}," led by Flo Master.",{"type":740,"attrs":1808,"content":1809},{"level":742},[1810],{"text":1811,"type":738},"Boxing Can Be Low-Impact",{"type":776,"attrs":1813},{"id":1742,"body":1814},[1815],{"url":1816,"_uid":1817,"image":1818,"component":786,"copyright_details":1822},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1819,"alt":1820,"name":7,"focus":48,"title":1820,"filename":1821,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":735,"content":1824},[1825,1827,1834],{"text":1826,"type":738},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1828,"type":738,"marks":1829},"shadowboxing",[1830],{"type":763,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"custom":1833,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1835,"type":738}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":740,"attrs":1837,"content":1838},{"level":742},[1839],{"text":1840,"type":738},"Kick Boring Cardio To The Curb",{"type":735,"content":1842},[1843],{"text":1844,"type":738},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":740,"attrs":1846,"content":1847},{"level":742},[1848],{"text":1267,"type":738},{"type":735,"content":1850},[1851,1852,1857],{"text":1271,"type":738},{"text":888,"type":738,"marks":1853},[1854],{"type":763,"attrs":1855},{"href":1276,"uuid":48,"anchor":48,"custom":1856,"target":766,"linktype":13},{},{"text":1278,"type":738},{"type":735,"content":1859},[1860],{"text":1630,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1863,"component":118,"meta_info":1864,"meta_title":7,"block_image":1865,"cover_image":1866,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1871,"title":1872,"plugin":43,"description":1873},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1875,"alt":1876,"name":7,"focus":48,"title":1876,"filename":1877,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1305],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1887,"created_at":1888,"published_at":1889,"updated_at":1890,"id":1891,"uuid":1892,"content":1893,"slug":2060,"full_slug":2061,"sort_by_date":48,"position":2062,"tag_list":2063,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2064,"first_published_at":2065,"release_id":48,"lang":60,"path":1307,"alternates":2066,"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":1894,"faqs":1895,"title":1912,"topic":1913,"author":1928,"content":1929,"category":2044,"schedule":2052,"component":960,"meta_info":2053,"cover_image":2056,"description":2055,"contributors":2059},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1896,1900,1904,1908],{"_uid":1897,"answer":1898,"question":1899,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1901,"answer":1902,"question":1903,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1905,"answer":1906,"question":1907,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1909,"answer":1910,"question":1911,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1914,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1926,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1927,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1915,"component":39,"meta_info":1923,"block_image":1924,"cover_image":1925,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1916,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1917,"component":118,"meta_info":1918,"meta_title":7,"block_image":1919,"cover_image":1920,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":732,"content":1930},[1931,1942,1947,1952,1964,1967,1972,1983,1986,1991,2002,2006,2010,2015,2028,2032,2041],{"type":735,"content":1932},[1933,1935,1940],{"text":1934,"type":738},"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":1828,"type":738,"marks":1936},[1937],{"type":763,"attrs":1938},{"href":1832,"uuid":48,"anchor":48,"custom":1939,"target":766,"linktype":13},{},{"text":1941,"type":738}," 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":740,"attrs":1943,"content":1944},{"level":742},[1945],{"text":1946,"type":738},"Why You Should Practice Shadowboxing With Hand Weights",{"type":740,"attrs":1948,"content":1949},{"level":912},[1950],{"text":1951,"type":738},"1. Speed",{"type":776,"attrs":1953},{"id":1954,"body":1955},"58589914-3cf9-454d-8369-7218c807f59a",[1956],{"url":1957,"_uid":1958,"image":1959,"component":786,"copyright_details":1963},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1960,"alt":1961,"name":7,"focus":48,"title":1961,"filename":1962,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":735,"content":1965},[1966],{"text":1902,"type":738},{"type":740,"attrs":1968,"content":1969},{"level":912},[1970],{"text":1971,"type":738},"2. Arm Endurance",{"type":776,"attrs":1973},{"id":1954,"body":1974},[1975],{"url":1976,"_uid":1977,"image":1978,"component":786,"copyright_details":1982},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1979,"alt":1980,"name":7,"focus":48,"title":1980,"filename":1981,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":735,"content":1984},[1985],{"text":1906,"type":738},{"type":740,"attrs":1987,"content":1988},{"level":912},[1989],{"text":1990,"type":738},"3. Cardiovascular Conditioning",{"type":776,"attrs":1992},{"id":1954,"body":1993},[1994],{"url":1995,"_uid":1996,"image":1997,"component":786,"copyright_details":2001},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1998,"alt":1999,"name":7,"focus":48,"title":1999,"filename":2000,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":735,"content":2003},[2004],{"text":2005,"type":738},"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":735,"content":2007},[2008],{"text":2009,"type":738},"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":740,"attrs":2011,"content":2012},{"level":742},[2013],{"text":2014,"type":738},"Amp Up Your Training",{"type":735,"content":2016},[2017,2019,2026],{"text":2018,"type":738},"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":2020,"type":738,"marks":2021},"FightCamp Facebook Community",[2022],{"type":763,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":766,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2027,"type":738}," and let me know.",{"type":740,"attrs":2029,"content":2030},{"level":742},[2031],{"text":1267,"type":738},{"type":735,"content":2033},[2034,2035,2040],{"text":1271,"type":738},{"text":888,"type":738,"marks":2036},[2037],{"type":763,"attrs":2038},{"href":1276,"uuid":48,"anchor":48,"custom":2039,"target":766,"linktype":13},{},{"text":1278,"type":738},{"type":735,"content":2042},[2043],{"text":1630,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2046,"component":118,"meta_info":2047,"meta_title":7,"block_image":2048,"cover_image":2049,"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":2054,"title":1912,"plugin":43,"description":2055},"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":2057,"alt":1887,"name":7,"focus":48,"title":1887,"filename":2058,"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,[1305],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2068,"created_at":2069,"published_at":2070,"updated_at":2071,"id":2072,"uuid":2073,"content":2074,"slug":2473,"full_slug":2474,"sort_by_date":48,"position":2475,"tag_list":2476,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2477,"first_published_at":2478,"release_id":48,"lang":60,"path":1307,"alternates":2479,"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":2075,"faqs":2076,"title":2068,"topic":2081,"author":1699,"content":2096,"category":2454,"schedule":2462,"component":960,"meta_info":2463,"cover_image":2467,"description":2471,"contributors":2472},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2077],{"_uid":2078,"answer":2079,"question":2080,"component":669},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2082,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2094,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2083,"component":39,"meta_info":2091,"block_image":2092,"cover_image":2093,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2085,"component":118,"meta_info":2086,"meta_title":7,"block_image":2087,"cover_image":2088,"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":732,"content":2097},[2098,2102,2106,2110,2123,2155,2159,2164,2168,2172,2177,2181,2201,2206,2210,2236,2240,2245,2249,2269,2274,2278,2298,2303,2307,2338,2343,2346,2366,2371,2375,2395,2400,2404,2424,2437,2442,2451],{"type":735,"content":2099},[2100],{"text":2101,"type":738},"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":735,"content":2103},[2104],{"text":2105,"type":738},"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":735,"content":2107},[2108],{"text":2109,"type":738},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":735,"content":2111},[2112,2114,2121],{"text":2113,"type":738},"With consistent resistance training and ",{"text":2115,"type":738,"marks":2116},"healthy nutrition",[2117],{"type":763,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"custom":2120,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2122,"type":738},", women can develop strong arm muscles that will empower you to:",{"type":1455,"content":2124},[2125,2131,2137,2143,2149],{"type":1458,"content":2126},[2127],{"type":735,"content":2128},[2129],{"text":2130,"type":738},"Throw a solid punch",{"type":1458,"content":2132},[2133],{"type":735,"content":2134},[2135],{"text":2136,"type":738},"Carry your kids or fur babies",{"type":1458,"content":2138},[2139],{"type":735,"content":2140},[2141],{"text":2142,"type":738},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1458,"content":2144},[2145],{"type":735,"content":2146},[2147],{"text":2148,"type":738},"Feel confident in every tank top and sleeveless dress",{"type":1458,"content":2150},[2151],{"type":735,"content":2152},[2153],{"text":2154,"type":738},"Haul all those bags from the car to the house in one trip ",{"type":735,"content":2156},[2157],{"text":2158,"type":738},"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":740,"attrs":2160,"content":2161},{"level":742},[2162],{"text":2163,"type":738},"Arm Exercises for Women",{"type":735,"content":2165},[2166],{"text":2167,"type":738},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":735,"content":2169},[2170],{"text":2171,"type":738},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":740,"attrs":2173,"content":2174},{"level":912},[2175],{"text":2176,"type":738},"1. Plank With Bicep Curl",{"type":735,"content":2178},[2179],{"text":2180,"type":738},"Target Muscles: Biceps & Core",{"type":1455,"content":2182},[2183,2189,2195],{"type":1458,"content":2184},[2185],{"type":735,"content":2186},[2187],{"text":2188,"type":738},"Begin in plank position, holding two dumbbells on the floor",{"type":1458,"content":2190},[2191],{"type":735,"content":2192},[2193],{"text":2194,"type":738},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1458,"content":2196},[2197],{"type":735,"content":2198},[2199],{"text":2200,"type":738},"Maintain plank position and repeat with the other arm",{"type":740,"attrs":2202,"content":2203},{"level":912},[2204],{"text":2205,"type":738},"2. Overhead Tricep Extension",{"type":735,"content":2207},[2208],{"text":2209,"type":738},"Target Muscles: Triceps",{"type":1455,"content":2211},[2212,2218,2224,2230],{"type":1458,"content":2213},[2214],{"type":735,"content":2215},[2216],{"text":2217,"type":738},"Hold the weight overhead with both hands",{"type":1458,"content":2219},[2220],{"type":735,"content":2221},[2222],{"text":2223,"type":738},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1458,"content":2225},[2226],{"type":735,"content":2227},[2228],{"text":2229,"type":738},"Straighten your elbows and extend the weight overhead",{"type":1458,"content":2231},[2232],{"type":735,"content":2233},[2234],{"text":2235,"type":738},"Hold the fully extended position for a moment, then repeat slowly",{"type":735,"content":2237},[2238],{"text":2239,"type":738},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":740,"attrs":2241,"content":2242},{"level":912},[2243],{"text":2244,"type":738},"3. Upright Row ",{"type":735,"content":2246},[2247],{"text":2248,"type":738},"Target Muscles: Traps & Deltoids",{"type":1455,"content":2250},[2251,2257,2263],{"type":1458,"content":2252},[2253],{"type":735,"content":2254},[2255],{"text":2256,"type":738},"Begin standing with your feet hip-width apart",{"type":1458,"content":2258},[2259],{"type":735,"content":2260},[2261],{"text":2262,"type":738},"Lift your barbell or dumbbells straight up toward your chin",{"type":1458,"content":2264},[2265],{"type":735,"content":2266},[2267],{"text":2268,"type":738},"Pause at the top of the lift, lower, and repeat",{"type":740,"attrs":2270,"content":2271},{"level":912},[2272],{"text":2273,"type":738},"4. Lateral Arm Raise",{"type":735,"content":2275},[2276],{"text":2277,"type":738},"Target Muscles: Triceps & Shoulders",{"type":1455,"content":2279},[2280,2286,2292],{"type":1458,"content":2281},[2282],{"type":735,"content":2283},[2284],{"text":2285,"type":738},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1458,"content":2287},[2288],{"type":735,"content":2289},[2290],{"text":2291,"type":738},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1458,"content":2293},[2294],{"type":735,"content":2295},[2296],{"text":2297,"type":738},"Lower and repeat",{"type":740,"attrs":2299,"content":2300},{"level":912},[2301],{"text":2302,"type":738},"5. Dumbbell Bench Press",{"type":735,"content":2304},[2305],{"text":2306,"type":738},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1455,"content":2308},[2309,2315,2321,2332],{"type":1458,"content":2310},[2311],{"type":735,"content":2312},[2313],{"text":2314,"type":738},"Begin laying on a bench with your feet flat on the floor",{"type":1458,"content":2316},[2317],{"type":735,"content":2318},[2319],{"text":2320,"type":738},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1458,"content":2322},[2323],{"type":735,"content":2324},[2325,2327],{"text":2326,"type":738},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2328,"type":738,"marks":2329},"(don’t let the dumbbells touch)",[2330],{"type":2331},"italic",{"type":1458,"content":2333},[2334],{"type":735,"content":2335},[2336],{"text":2337,"type":738},"Lower your arms and repeat",{"type":740,"attrs":2339,"content":2340},{"level":912},[2341],{"text":2342,"type":738},"6. Tricep Dips",{"type":735,"content":2344},[2345],{"text":2209,"type":738},{"type":1455,"content":2347},[2348,2354,2360],{"type":1458,"content":2349},[2350],{"type":735,"content":2351},[2352],{"text":2353,"type":738},"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":1458,"content":2355},[2356],{"type":735,"content":2357},[2358],{"text":2359,"type":738},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1458,"content":2361},[2362],{"type":735,"content":2363},[2364],{"text":2365,"type":738},"Push yourself back up until your arms are almost straight, and repeat",{"type":740,"attrs":2367,"content":2368},{"level":912},[2369],{"text":2370,"type":738},"7. Decline Push-Up",{"type":735,"content":2372},[2373],{"text":2374,"type":738},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1455,"content":2376},[2377,2383,2389],{"type":1458,"content":2378},[2379],{"type":735,"content":2380},[2381],{"text":2382,"type":738},"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":1458,"content":2384},[2385],{"type":735,"content":2386},[2387],{"text":2388,"type":738},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1458,"content":2390},[2391],{"type":735,"content":2392},[2393],{"text":2394,"type":738},"Extend your elbows to push yourself up, and repeat",{"type":740,"attrs":2396,"content":2397},{"level":912},[2398],{"text":2399,"type":738},"8. Diamond Push-Up",{"type":735,"content":2401},[2402],{"text":2403,"type":738},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1455,"content":2405},[2406,2412,2418],{"type":1458,"content":2407},[2408],{"type":735,"content":2409},[2410],{"text":2411,"type":738},"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":1458,"content":2413},[2414],{"type":735,"content":2415},[2416],{"text":2417,"type":738},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1458,"content":2419},[2420],{"type":735,"content":2421},[2422],{"text":2423,"type":738},"Push yourself back up and repeat",{"type":735,"content":2425},[2426,2428,2435],{"text":2427,"type":738},"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":2429,"type":738,"marks":2430},"FightCamp Community",[2431],{"type":763,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"custom":2434,"target":766,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2436,"type":738}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":740,"attrs":2438,"content":2439},{"level":742},[2440],{"text":2441,"type":738},"Train Like a Woman",{"type":735,"content":2443},[2444,2445,2450],{"text":1271,"type":738},{"text":888,"type":738,"marks":2446},[2447],{"type":763,"attrs":2448},{"href":1276,"uuid":48,"anchor":48,"custom":2449,"target":766,"linktype":13},{},{"text":1278,"type":738},{"type":735,"content":2452},[2453],{"text":1282,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2456,"component":118,"meta_info":2457,"meta_title":7,"block_image":2458,"cover_image":2459,"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":2464,"title":2465,"plugin":43,"description":2466},"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":2468,"alt":2469,"name":7,"focus":7,"title":2469,"filename":2470,"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,[1305],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2481,"created_at":2482,"published_at":2483,"updated_at":2484,"id":2485,"uuid":2486,"content":2487,"slug":2743,"full_slug":2744,"sort_by_date":48,"position":2745,"tag_list":2746,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2747,"first_published_at":2483,"release_id":48,"lang":60,"path":1307,"alternates":2748,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2488,"faqs":2489,"title":2481,"topic":2510,"author":1035,"content":2525,"category":2724,"schedule":2732,"component":960,"meta_info":2733,"cover_image":2737,"description":2741,"contributors":2742},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2490,2494,2498,2502,2506],{"_uid":2491,"answer":2492,"question":2493,"component":669},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2495,"answer":2496,"question":2497,"component":669},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2499,"answer":2500,"question":2501,"component":669},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2503,"answer":2504,"question":2505,"component":669},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2507,"answer":2508,"question":2509,"component":669},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2511,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2523,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2512,"component":39,"meta_info":2520,"block_image":2521,"cover_image":2522,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"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":732,"content":2526},[2527,2542,2546,2550,2554,2558,2562,2565,2570,2575,2589,2594,2598,2603,2607,2612,2626,2630,2634,2648,2662,2666,2670,2684,2689,2693,2707,2711,2721],{"type":735,"content":2528},[2529,2531,2540],{"text":2530,"type":738},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2532,"type":738,"marks":2533},"interval training",[2534,2538],{"type":763,"attrs":2535},{"href":2536,"uuid":48,"anchor":48,"custom":2537,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2539},"underline",{"text":2541,"type":738}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":735,"content":2543},[2544],{"text":2545,"type":738},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":740,"attrs":2547,"content":2548},{"level":742},[2549],{"text":2493,"type":738},{"type":735,"content":2551},[2552],{"text":2553,"type":738},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":735,"content":2555},[2556],{"text":2557,"type":738},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":740,"attrs":2559,"content":2560},{"level":742},[2561],{"text":2497,"type":738},{"type":735,"content":2563},[2564],{"text":2496,"type":738},{"type":740,"attrs":2566,"content":2567},{"level":742},[2568],{"text":2569,"type":738},"Unique Benefits of HIIT",{"type":740,"attrs":2571,"content":2572},{"level":912},[2573],{"text":2574,"type":738},"Maximum Effectiveness in Less Time",{"type":735,"content":2576},[2577,2579,2587],{"text":2578,"type":738},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2580,"type":738,"marks":2581},"25-30% more calories",[2582,2586],{"type":763,"attrs":2583},{"href":2584,"uuid":48,"anchor":48,"custom":2585,"target":766,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2539},{"text":2588,"type":738}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":740,"attrs":2590,"content":2591},{"level":912},[2592],{"text":2593,"type":738},"Tones Muscle",{"type":735,"content":2595},[2596],{"text":2597,"type":738},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":740,"attrs":2599,"content":2600},{"level":912},[2601],{"text":2602,"type":738},"Adds Variety",{"type":735,"content":2604},[2605],{"text":2606,"type":738},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":740,"attrs":2608,"content":2609},{"level":912},[2610],{"text":2611,"type":738},"Improves Cardiovascular Health",{"type":735,"content":2613},[2614,2616,2624],{"text":2615,"type":738},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2617,"type":738,"marks":2618},"greater improvements in blood pressure",[2619,2623],{"type":763,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"custom":2622,"target":766,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2539},{"text":2625,"type":738}," and blood sugar than moderate-intensity workouts. ",{"type":740,"attrs":2627,"content":2628},{"level":742},[2629],{"text":2505,"type":738},{"type":735,"content":2631},[2632],{"text":2633,"type":738},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":735,"content":2635},[2636,2638,2646],{"text":2637,"type":738},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2639,"type":738,"marks":2640},"roadwork",[2641,2645],{"type":763,"attrs":2642},{"href":2643,"uuid":48,"anchor":48,"custom":2644,"target":766,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2539},{"text":2647,"type":738},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":735,"content":2649},[2650,2652,2660],{"text":2651,"type":738},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2653,"type":738,"marks":2654},"HIIT jump rope workout",[2655,2659],{"type":763,"attrs":2656},{"href":2657,"uuid":48,"anchor":48,"custom":2658,"target":766,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2539},{"text":2661,"type":738}," for a full-body cardio blast in just minutes.",{"type":740,"attrs":2663,"content":2664},{"level":742},[2665],{"text":2509,"type":738},{"type":735,"content":2667},[2668],{"text":2669,"type":738},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":735,"content":2671},[2672,2674,2682],{"text":2673,"type":738},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2675,"type":738,"marks":2676},"10 minutes of HIIT boxing",[2677,2681],{"type":763,"attrs":2678},{"href":2679,"uuid":48,"anchor":48,"custom":2680,"target":766,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2539},{"text":2683,"type":738}," and feel the difference with just one workout.",{"type":740,"attrs":2685,"content":2686},{"level":742},[2687],{"text":2688,"type":738},"Hit With HIIT",{"type":735,"content":2690},[2691],{"text":2692,"type":738},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":735,"content":2694},[2695,2697,2705],{"text":2696,"type":738},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2698,"type":738,"marks":2699},"FightCamp’s extensive library of HIIT workouts",[2700,2704],{"type":763,"attrs":2701},{"href":2702,"uuid":48,"anchor":48,"custom":2703,"target":766,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2539},{"text":2706,"type":738},"!",{"type":740,"attrs":2708,"content":2709},{"level":742},[2710],{"text":1267,"type":738},{"type":735,"content":2712},[2713,2714,2720],{"text":1271,"type":738},{"text":888,"type":738,"marks":2715},[2716,2719],{"type":763,"attrs":2717},{"href":1276,"uuid":48,"anchor":48,"custom":2718,"target":766,"linktype":13},{},{"type":2539},{"text":1278,"type":738},{"type":735,"content":2722},[2723],{"text":1282,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2725,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2730,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2726,"component":118,"meta_info":2727,"meta_title":7,"block_image":2728,"cover_image":2729,"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},[],[],"2023-01-30 00:00",{"_uid":2734,"title":2735,"plugin":43,"description":2736},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2738,"alt":2739,"name":7,"focus":7,"title":2739,"filename":2740,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1305],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":960,"created_at":2750,"published_at":2751,"updated_at":2752,"id":2753,"uuid":2754,"content":2755,"slug":960,"full_slug":2776,"sort_by_date":48,"position":446,"tag_list":2777,"is_startpage":9,"parent_id":2778,"meta_data":48,"group_id":2779,"first_published_at":2780,"release_id":48,"lang":60,"path":7,"alternates":2781,"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":2756,"component":2757,"meta_info":2758,"custom_content_list":2760},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2759,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2761,2766,2771],{"_uid":2762,"label":2763,"value":2764,"dev_id":2765,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2767,"label":2768,"value":2769,"dev_id":2770,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2772,"label":2773,"value":2774,"dev_id":2775,"component":738},"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",[],1786402800420]