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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":858,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":848,"full_slug":849,"sort_by_date":48,"position":850,"tag_list":851,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":854,"first_published_at":855,"release_id":48,"lang":60,"path":856,"alternates":857,"default_full_slug":48,"translated_slugs":48},"Get Low, Get High! Tips for Changing Levels Fast In Boxing","2022-05-25T18:39:44.921Z","2022-11-15T15:43:30.345Z","2022-11-15T15:43:30.371Z",141416839,"14b1e4cb-2623-4a02-bdc5-b1d042ece841",{"_uid":664,"faqs":665,"title":657,"topic":679,"author":694,"content":717,"category":829,"schedule":837,"component":838,"meta_info":839,"cover_image":843,"description":846,"contributors":847},"506156ec-d1f5-48fe-83bf-ee86d8db3219",[666,671,675],{"_uid":667,"answer":668,"question":669,"component":670},"c8434d3d-10b2-47dc-a941-e012a2fe1ac9","Watching any boxing or mixed martial arts match will show you that in order to land the strikes you want to land, you have to get your opponent to shift their defenses to the wrong area. How can you do this effectively and efficiently? By changing the levels of your punches often. Some of the best ways to do so are by using creative combinations and feinting to one level, then attacking another level. ","What does changing levels in boxing do?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"52da77df-ed20-43cc-90f8-ed12bf67bae1","Bend your knees, not your back: One of the worst habits I developed early in my fighting career was bending my back rather than crouching and bending at my waist when I needed to punch low. As a result, I would often end up off-balance and unable to deliver meaningful power shots. The proper way to change your level is by bending your knees and flexing at your waist so that your center of gravity remains stable, allowing you to twist your body into any punches you deliver. \n\nGravity is your friend: One of the masters of changing levels, Mike Tyson, often employed a technique commonly referred to as the ‘Dempsey Step’ or ‘Dempsey Roll’ (also known as the ‘drop step’). This is basically the practice of allowing your natural forward momentum to pull you down, loading your lead leg for a powerful punch. This puts you at the low level for ideal body punches and gives you the ability to rapidly switch between both left and right punches, as well as shift between highs and lows.\n\nGravity is not always your friend: While techniques like the drop step are extremely useful for quickly changing levels, it's important to remember that you still need to fight gravity even when using it to your advantage. One tip that I found that hasn’t ever led me astray is to never ever let your chin get over your knee when crouching down. This is a great guideline to help you keep your center of gravity at a manageable distance from the strong muscles of your hips and legs. If you extend your chin any further, you will start to lose your balance and fall over yourself too much to be able to change levels quickly.","What are tips for changing levels in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"b6d81a9b-3d33-4f62-a884-80befdf89491","Changing levels is an incredibly vital aspect of any fighter’s game, and it’s important to drill combinations that allow you to trick your opponent and open up their defenses. For some awesome combinations you can use to practice, check out FightCamp Co-Founder & Trainer Tommy Duquette’s video for combos that change levels, and remember to always answer the bell and come out swinging.","How can you practice changing levels for boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":710,"full_slug":711,"sort_by_date":48,"position":528,"tag_list":712,"is_startpage":9,"parent_id":713,"meta_data":48,"group_id":714,"first_published_at":715,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":702,"_uid":703,"name":695,"photo":704,"component":708,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":709,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":705,"alt":695,"name":706,"focus":48,"title":695,"filename":707,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":718,"content":719},"doc",[720,736,740,747,753,757,762,774,779,783,788,808,813,825],{"type":721,"content":722},"paragraph",[723,726,734],{"text":724,"type":725},"Watching any boxing or mixed martial arts match will show you that in order to land the strikes you want to land, you have to get your opponent to shift their defenses to the wrong area. How can you do this effectively and efficiently? By changing the levels of your punches often. Some of the best ways to do so are by using creative ","text",{"text":727,"type":725,"marks":728},"combinations",[729],{"type":730,"attrs":731},"link",{"href":732,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtu.be/jdfrlmvxc_w","_blank",{"text":735,"type":725}," and feinting to one level, then attacking another level. ",{"type":721,"content":737},[738],{"text":739,"type":725},"But what about the boxing technique behind changing levels? Are there things you should avoid doing? These are some of the questions I had when I first started my boxing training and wanted to mix up my punches (I was a headhunter when I started). Here’s what I learned…",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":725},"Tips For Changing Levels Fast In Boxing",{"type":741,"attrs":748,"content":750},{"level":749},3,[751],{"text":752,"type":725},"Bend your knees, not your back",{"type":721,"content":754},[755],{"text":756,"type":725},"One of the worst habits I developed early in my fighting career was bending my back rather than crouching and bending at my waist when I needed to punch low. As a result, I would often end up off-balance and unable to deliver meaningful power shots. The proper way to change your level is by bending your knees and flexing at your waist so that your center of gravity remains stable, allowing you to twist your body into any punches you deliver. ",{"type":741,"attrs":758,"content":759},{"level":749},[760],{"text":761,"type":725},"Gravity is your friend",{"type":721,"content":763},[764,766,772],{"text":765,"type":725},"One of the masters of changing levels, ",{"text":767,"type":725,"marks":768},"Mike Tyson",[769],{"type":730,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtube.com/shorts/T2OSeLenxKk?feature=share",{"text":773,"type":725},", often employed a technique commonly referred to as the ‘Dempsey Step’ or ‘Dempsey Roll’ (also known as the ‘drop step’). This is basically the practice of allowing your natural forward momentum to pull you down, loading your lead leg for a powerful punch. This puts you at the low level for ideal body punches and gives you the ability to rapidly switch between both left and right punches, as well as shift between highs and lows.",{"type":741,"attrs":775,"content":776},{"level":749},[777],{"text":778,"type":725},"Gravity is not always your friend",{"type":721,"content":780},[781],{"text":782,"type":725},"While techniques like the drop step are extremely useful for quickly changing levels, it's important to remember that you still need to fight gravity even when using it to your advantage. One tip that I found that hasn’t ever led me astray is to never ever let your chin get over your knee when crouching down. This is a great guideline to help you keep your center of gravity at a manageable distance from the strong muscles of your hips and legs. If you extend your chin any further, you will start to lose your balance and fall over yourself too much to be able to change levels quickly.",{"type":741,"attrs":784,"content":785},{"level":743},[786],{"text":787,"type":725},"Practice Makes Perfect",{"type":721,"content":789},[790,792,798,800,806],{"text":791,"type":725},"Changing levels is an incredibly vital aspect of any fighter’s game, and it’s important to drill combinations that allow you to trick your opponent and open up their defenses. For some awesome combinations, you can use to practice, check out FightCamp Co-Founder & Trainer ",{"text":793,"type":725,"marks":794},"Tommy Duquette’s",[795],{"type":730,"attrs":796},{"href":797,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-tommy-duquette",{"text":799,"type":725}," video for combos that ",{"text":801,"type":725,"marks":802},"change levels",[803],{"type":730,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtu.be/SQwnZ6tzwGE",{"text":807,"type":725},", and remember to always answer the bell and come out swinging.",{"type":741,"attrs":809,"content":810},{"level":743},[811],{"text":812,"type":725},"Train Like a Fighter",{"type":721,"content":814},[815,817,823],{"text":816,"type":725},"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":818,"type":725,"marks":819},"FightCamp",[820],{"type":730,"attrs":821},{"href":822,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":824,"type":725}," 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":721,"content":826},[827],{"text":828,"type":725},"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":830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":831,"component":118,"meta_info":832,"meta_title":7,"block_image":833,"cover_image":834,"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},[],[],"2022-11-15 00:00","article",{"_uid":840,"title":841,"plugin":43,"description":842},"c104d23c-29e4-410e-ac81-a17c4aa2b2c5","Tips for Changing Levels Fast In Boxing | FightCamp","FightCamp is sharing tips for switching levels effectively and efficiently in boxing. Learn how to use combos to get your opponent to open up their defenses.",{"id":844,"alt":657,"name":7,"focus":48,"title":657,"filename":845,"copyright":7,"fieldtype":50},4949682,"https://a.storyblok.com/f/115220/2400x990/e638d68520/get-low-get-high-tips-for-changing-levels-fast-in-boxing.png","Boxer Iain Mackenzie shares his tips for switching levels effectively and efficiently in boxing. Learn how to get your opponent to open up their defenses.",[],"get-low-get-high-tips-for-changing-levels-fast-in-boxing","blogs/get-low-get-high-tips-for-changing-levels-fast-in-boxing",-4790,[852],"featured",60887917,"269ce682-90a1-4231-a429-681dde550c59","2022-11-14T20:52:03.203Z","training/{{story.slug}}",[],["Reactive",859],[860,1131,1306,1502,1737,1954],{"name":861,"created_at":862,"published_at":863,"updated_at":864,"id":865,"uuid":866,"content":867,"slug":1125,"full_slug":1126,"sort_by_date":48,"position":1127,"tag_list":1128,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1129,"first_published_at":863,"release_id":48,"lang":60,"path":856,"alternates":1130,"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":868,"faqs":869,"title":861,"topic":890,"author":905,"content":906,"category":1106,"schedule":1114,"component":838,"meta_info":1115,"cover_image":1119,"description":1123,"contributors":1124},"5c2883de-fce6-4b00-8b95-88b297caae4d",[870,874,878,882,886],{"_uid":871,"answer":872,"question":873,"component":670},"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":875,"answer":876,"question":877,"component":670},"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":879,"answer":880,"question":881,"component":670},"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":883,"answer":884,"question":885,"component":670},"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":887,"answer":888,"question":889,"component":670},"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":891,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":903,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":904,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":892,"component":39,"meta_info":900,"block_image":901,"cover_image":902,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":893,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":898,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":899,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":894,"component":118,"meta_info":895,"meta_title":7,"block_image":896,"cover_image":897,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":718,"content":907},[908,923,927,931,935,939,943,946,951,956,970,975,979,984,988,993,1007,1011,1015,1029,1043,1047,1051,1065,1070,1074,1088,1092,1102],{"type":721,"content":909},[910,912,921],{"text":911,"type":725},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":913,"type":725,"marks":914},"interval training",[915,919],{"type":730,"attrs":916},{"href":917,"uuid":48,"anchor":48,"custom":918,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":920},"underline",{"text":922,"type":725}," 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":721,"content":924},[925],{"text":926,"type":725},"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":741,"attrs":928,"content":929},{"level":743},[930],{"text":873,"type":725},{"type":721,"content":932},[933],{"text":934,"type":725},"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":721,"content":936},[937],{"text":938,"type":725},"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":741,"attrs":940,"content":941},{"level":743},[942],{"text":877,"type":725},{"type":721,"content":944},[945],{"text":876,"type":725},{"type":741,"attrs":947,"content":948},{"level":743},[949],{"text":950,"type":725},"Unique Benefits of HIIT",{"type":741,"attrs":952,"content":953},{"level":749},[954],{"text":955,"type":725},"Maximum Effectiveness in Less Time",{"type":721,"content":957},[958,960,968],{"text":959,"type":725},"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":961,"type":725,"marks":962},"25-30% more calories",[963,967],{"type":730,"attrs":964},{"href":965,"uuid":48,"anchor":48,"custom":966,"target":733,"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":920},{"text":969,"type":725}," 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":741,"attrs":971,"content":972},{"level":749},[973],{"text":974,"type":725},"Tones Muscle",{"type":721,"content":976},[977],{"text":978,"type":725},"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":741,"attrs":980,"content":981},{"level":749},[982],{"text":983,"type":725},"Adds Variety",{"type":721,"content":985},[986],{"text":987,"type":725},"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":741,"attrs":989,"content":990},{"level":749},[991],{"text":992,"type":725},"Improves Cardiovascular Health",{"type":721,"content":994},[995,997,1005],{"text":996,"type":725},"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":998,"type":725,"marks":999},"greater improvements in blood pressure",[1000,1004],{"type":730,"attrs":1001},{"href":1002,"uuid":48,"anchor":48,"custom":1003,"target":733,"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":920},{"text":1006,"type":725}," and blood sugar than moderate-intensity workouts. ",{"type":741,"attrs":1008,"content":1009},{"level":743},[1010],{"text":885,"type":725},{"type":721,"content":1012},[1013],{"text":1014,"type":725},"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":721,"content":1016},[1017,1019,1027],{"text":1018,"type":725},"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":1020,"type":725,"marks":1021},"roadwork",[1022,1026],{"type":730,"attrs":1023},{"href":1024,"uuid":48,"anchor":48,"custom":1025,"target":733,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":920},{"text":1028,"type":725},", 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":721,"content":1030},[1031,1033,1041],{"text":1032,"type":725},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1034,"type":725,"marks":1035},"HIIT jump rope workout",[1036,1040],{"type":730,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"custom":1039,"target":733,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":920},{"text":1042,"type":725}," for a full-body cardio blast in just minutes.",{"type":741,"attrs":1044,"content":1045},{"level":743},[1046],{"text":889,"type":725},{"type":721,"content":1048},[1049],{"text":1050,"type":725},"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":721,"content":1052},[1053,1055,1063],{"text":1054,"type":725},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1056,"type":725,"marks":1057},"10 minutes of HIIT boxing",[1058,1062],{"type":730,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"custom":1061,"target":733,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":920},{"text":1064,"type":725}," and feel the difference with just one workout.",{"type":741,"attrs":1066,"content":1067},{"level":743},[1068],{"text":1069,"type":725},"Hit With HIIT",{"type":721,"content":1071},[1072],{"text":1073,"type":725},"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":721,"content":1075},[1076,1078,1086],{"text":1077,"type":725},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1079,"type":725,"marks":1080},"FightCamp’s extensive library of HIIT workouts",[1081,1085],{"type":730,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"custom":1084,"target":733,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":920},{"text":1087,"type":725},"!",{"type":741,"attrs":1089,"content":1090},{"level":743},[1091],{"text":812,"type":725},{"type":721,"content":1093},[1094,1095,1101],{"text":816,"type":725},{"text":818,"type":725,"marks":1096},[1097,1100],{"type":730,"attrs":1098},{"href":822,"uuid":48,"anchor":48,"custom":1099,"target":733,"linktype":13},{},{"type":920},{"text":824,"type":725},{"type":721,"content":1103},[1104],{"text":1105,"type":725},"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":1107,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1112,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1113,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1108,"component":118,"meta_info":1109,"meta_title":7,"block_image":1110,"cover_image":1111,"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":1116,"title":1117,"plugin":43,"description":1118},"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":1120,"alt":1121,"name":7,"focus":7,"title":1121,"filename":1122,"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,[852],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1132,"created_at":1133,"published_at":1134,"updated_at":1135,"id":1136,"uuid":1137,"content":1138,"slug":1300,"full_slug":1301,"sort_by_date":48,"position":1302,"tag_list":1303,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1304,"first_published_at":1134,"release_id":48,"lang":60,"path":856,"alternates":1305,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1139,"faqs":1140,"title":1132,"topic":1157,"author":700,"content":1172,"category":1281,"schedule":1289,"component":838,"meta_info":1290,"cover_image":1294,"description":1298,"contributors":1299},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1141,1145,1149,1153],{"_uid":1142,"answer":1143,"question":1144,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1146,"answer":1147,"question":1148,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1150,"answer":1151,"question":1152,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1154,"answer":1155,"question":1156,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1158,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1170,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1159,"component":39,"meta_info":1167,"block_image":1168,"cover_image":1169,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1161,"component":118,"meta_info":1162,"meta_title":7,"block_image":1163,"cover_image":1164,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":718,"content":1173},[1174,1178,1183,1203,1208,1212,1217,1220,1225,1237,1242,1255,1260,1264,1268,1278],{"type":721,"content":1175},[1176],{"text":1177,"type":725},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":741,"attrs":1179,"content":1180},{"level":743},[1181],{"text":1182,"type":725},"Practice, Practice, Practice",{"type":721,"content":1184},[1185,1187,1192,1194,1201],{"text":1186,"type":725},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1188,"type":725,"marks":1189},"always",[1190],{"type":1191},"italic",{"text":1193,"type":725}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1195,"type":725,"marks":1196},"mirror",[1197],{"type":730,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"custom":1200,"target":733,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1202,"type":725}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":741,"attrs":1204,"content":1205},{"level":749},[1206],{"text":1207,"type":725},"Shoulder Touch Drill",{"type":721,"content":1209},[1210],{"text":1211,"type":725},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":741,"attrs":1213,"content":1214},{"level":749},[1215],{"text":1216,"type":725},"Cobra Bag",{"type":721,"content":1218},[1219],{"text":1147,"type":725},{"type":741,"attrs":1221,"content":1222},{"level":749},[1223],{"text":1224,"type":725},"Sparring",{"type":721,"content":1226},[1227,1229,1235],{"text":1228,"type":725},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1224,"type":725,"marks":1230},[1231],{"type":730,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"custom":1234,"target":733,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1236,"type":725}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":741,"attrs":1238,"content":1239},{"level":749},[1240],{"text":1241,"type":725},"“Free flow” mitt work",{"type":721,"content":1243},[1244,1246,1253],{"text":1245,"type":725},"Free flow ",{"text":1247,"type":725,"marks":1248},"mitt work",[1249],{"type":730,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":733,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1254,"type":725}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":741,"attrs":1256,"content":1257},{"level":749},[1258],{"text":1259,"type":725},"Think Fast",{"type":721,"content":1261},[1262],{"text":1263,"type":725},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":741,"attrs":1265,"content":1266},{"level":743},[1267],{"text":812,"type":725},{"type":721,"content":1269},[1270,1271,1276],{"text":816,"type":725},{"text":818,"type":725,"marks":1272},[1273],{"type":730,"attrs":1274},{"href":822,"uuid":48,"anchor":48,"custom":1275,"target":733,"linktype":13},{},{"text":1277,"type":725}," 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":721,"content":1279},[1280],{"text":1105,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1282,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1283,"component":118,"meta_info":1284,"meta_title":7,"block_image":1285,"cover_image":1286,"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":1291,"title":1292,"plugin":43,"description":1293},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1295,"alt":1296,"name":7,"focus":7,"title":1296,"filename":1297,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[852],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1307,"created_at":1308,"published_at":1309,"updated_at":1310,"id":1311,"uuid":1312,"content":1313,"slug":1496,"full_slug":1497,"sort_by_date":48,"position":1498,"tag_list":1499,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1500,"first_published_at":1309,"release_id":48,"lang":60,"path":856,"alternates":1501,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1314,"faqs":1315,"title":1307,"topic":1320,"author":700,"content":1335,"category":1477,"schedule":1485,"component":838,"meta_info":1486,"cover_image":1490,"description":1494,"contributors":1495},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1316],{"_uid":1317,"answer":1318,"question":1319,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1321,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1333,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1322,"component":39,"meta_info":1330,"block_image":1331,"cover_image":1332,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1324,"component":118,"meta_info":1325,"meta_title":7,"block_image":1326,"cover_image":1327,"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":718,"content":1336},[1337,1341,1346,1351,1375,1380,1404,1409,1423,1428,1442,1447,1451,1456,1460,1464,1474],{"type":721,"content":1338},[1339],{"text":1340,"type":725},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":741,"attrs":1342,"content":1343},{"level":743},[1344],{"text":1345,"type":725},"5 Ways to Shake Up Your Cardio",{"type":741,"attrs":1347,"content":1348},{"level":749},[1349],{"text":1350,"type":725},"Swimming",{"type":721,"content":1352},[1353,1355,1363,1365,1373],{"text":1354,"type":725},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1356,"type":725,"marks":1357},"Flo Master’s",[1358,1362],{"type":730,"attrs":1359},{"href":1360,"uuid":48,"anchor":48,"custom":1361,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":920},{"text":1364,"type":725}," favorite forms of ",{"text":1366,"type":725,"marks":1367},"active recovery",[1368,1372],{"type":730,"attrs":1369},{"href":1370,"uuid":48,"anchor":48,"custom":1371,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":920},{"text":1374,"type":725}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":741,"attrs":1376,"content":1377},{"level":749},[1378],{"text":1379,"type":725},"Tabata Bag Drills",{"type":721,"content":1381},[1382,1384,1392,1394,1402],{"text":1383,"type":725},"One great way to get your anaerobic endurance up is with ",{"text":1385,"type":725,"marks":1386},"Tabata",[1387,1391],{"type":730,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"custom":1390,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":920},{"text":1393,"type":725}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1395,"type":725,"marks":1396},"FightCamp App",[1397,1401],{"type":730,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":733,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":920},{"text":1403,"type":725}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":741,"attrs":1405,"content":1406},{"level":749},[1407],{"text":1408,"type":725},"Footwork Heavy Sports",{"type":721,"content":1410},[1411,1413,1421],{"text":1412,"type":725},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1414,"type":725,"marks":1415},"dancing",[1416,1420],{"type":730,"attrs":1417},{"href":1418,"uuid":48,"anchor":48,"custom":1419,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":920},{"text":1422,"type":725}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":741,"attrs":1424,"content":1425},{"level":749},[1426],{"text":1427,"type":725},"Hiking",{"type":721,"content":1429},[1430,1432,1440],{"text":1431,"type":725},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1433,"type":725,"marks":1434},"healthy snacks",[1435,1439],{"type":730,"attrs":1436},{"href":1437,"uuid":48,"anchor":48,"custom":1438,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":920},{"text":1441,"type":725},"! ",{"type":741,"attrs":1443,"content":1444},{"level":749},[1445],{"text":1446,"type":725},"Shadowboxing Punchouts",{"type":721,"content":1448},[1449],{"text":1450,"type":725},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":741,"attrs":1452,"content":1453},{"level":743},[1454],{"text":1455,"type":725},"Shaking Up Your Cardio",{"type":721,"content":1457},[1458],{"text":1459,"type":725},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":741,"attrs":1461,"content":1462},{"level":743},[1463],{"text":812,"type":725},{"type":721,"content":1465},[1466,1467,1473],{"text":816,"type":725},{"text":818,"type":725,"marks":1468},[1469,1472],{"type":730,"attrs":1470},{"href":822,"uuid":48,"anchor":48,"custom":1471,"target":733,"linktype":13},{},{"type":920},{"text":1277,"type":725},{"type":721,"content":1475},[1476],{"text":1105,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1478,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1479,"component":118,"meta_info":1480,"meta_title":7,"block_image":1481,"cover_image":1482,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1487,"title":1488,"plugin":43,"description":1489},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1491,"alt":1492,"name":7,"focus":7,"title":1492,"filename":1493,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[852],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1503,"created_at":1504,"published_at":1505,"updated_at":1506,"id":1507,"uuid":1508,"content":1509,"slug":1730,"full_slug":1731,"sort_by_date":48,"position":1732,"tag_list":1733,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1734,"first_published_at":1735,"release_id":48,"lang":60,"path":856,"alternates":1736,"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":1510,"faqs":1511,"title":1503,"topic":1532,"author":1547,"content":1548,"category":1712,"schedule":1720,"component":838,"meta_info":1721,"cover_image":1725,"description":1724,"contributors":1729},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1512,1516,1520,1524,1528],{"_uid":1513,"answer":1514,"question":1515,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1517,"answer":1518,"question":1519,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1521,"answer":1522,"question":1523,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1525,"answer":1526,"question":1527,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1529,"answer":1530,"question":1531,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1533,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1545,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1534,"component":39,"meta_info":1542,"block_image":1543,"cover_image":1544,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"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":718,"content":1549},[1550,1554,1558,1562,1575,1579,1583,1588,1603,1616,1621,1632,1636,1658,1663,1674,1687,1692,1696,1700,1709],{"type":721,"content":1551},[1552],{"text":1553,"type":725},"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":721,"content":1555},[1556],{"text":1557,"type":725},"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":741,"attrs":1559,"content":1560},{"level":743},[1561],{"text":1515,"type":725},{"type":721,"content":1563},[1564,1566,1573],{"text":1565,"type":725},"According to the ",{"text":1567,"type":725,"marks":1568},"Mayo Clinic",[1569],{"type":730,"attrs":1570},{"href":1571,"uuid":48,"anchor":48,"custom":1572,"target":733,"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":1574,"type":725},", 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":721,"content":1576},[1577],{"text":1578,"type":725},"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":721,"content":1580},[1581],{"text":1582,"type":725},"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":741,"attrs":1584,"content":1585},{"level":743},[1586],{"text":1587,"type":725},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1589,"attrs":1590},"blok",{"id":1591,"body":1592},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1593],{"url":1594,"_uid":1596,"image":1597,"component":1601,"copyright_details":1602},{"id":7,"url":7,"linktype":1595,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1598,"alt":1599,"name":7,"focus":48,"title":1599,"filename":1600,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":721,"content":1604},[1605,1607,1614],{"text":1606,"type":725},"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":1608,"type":725,"marks":1609},"burn more calories",[1610],{"type":730,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1615,"type":725}," even after you’re done working out.",{"type":741,"attrs":1617,"content":1618},{"level":743},[1619],{"text":1620,"type":725},"Kickboxing Is A Full Body Workout",{"type":1589,"attrs":1622},{"id":1591,"body":1623},[1624],{"url":1625,"_uid":1626,"image":1627,"component":1601,"copyright_details":1631},{"id":7,"url":7,"linktype":1595,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1628,"alt":1629,"name":7,"focus":48,"title":1629,"filename":1630,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":721,"content":1633},[1634],{"text":1635,"type":725},"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":721,"content":1637},[1638,1640,1647,1649,1656],{"text":1639,"type":725},"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":1641,"type":725,"marks":1642},"all-level lower body workout",[1643],{"type":730,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"custom":1646,"target":733,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1648,"type":725}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1650,"type":725,"marks":1651},"upper body workout",[1652],{"type":730,"attrs":1653},{"href":1654,"uuid":48,"anchor":48,"custom":1655,"target":733,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1657,"type":725}," led by Flo Master.",{"type":741,"attrs":1659,"content":1660},{"level":743},[1661],{"text":1662,"type":725},"Boxing Can Be Low-Impact",{"type":1589,"attrs":1664},{"id":1591,"body":1665},[1666],{"url":1667,"_uid":1668,"image":1669,"component":1601,"copyright_details":1673},{"id":7,"url":7,"linktype":1595,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1670,"alt":1671,"name":7,"focus":48,"title":1671,"filename":1672,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":721,"content":1675},[1676,1678,1685],{"text":1677,"type":725},"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":1679,"type":725,"marks":1680},"shadowboxing",[1681],{"type":730,"attrs":1682},{"href":1683,"uuid":48,"anchor":48,"custom":1684,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1686,"type":725}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":741,"attrs":1688,"content":1689},{"level":743},[1690],{"text":1691,"type":725},"Kick Boring Cardio To The Curb",{"type":721,"content":1693},[1694],{"text":1695,"type":725},"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":741,"attrs":1697,"content":1698},{"level":743},[1699],{"text":812,"type":725},{"type":721,"content":1701},[1702,1703,1708],{"text":816,"type":725},{"text":818,"type":725,"marks":1704},[1705],{"type":730,"attrs":1706},{"href":822,"uuid":48,"anchor":48,"custom":1707,"target":733,"linktype":13},{},{"text":824,"type":725},{"type":721,"content":1710},[1711],{"text":828,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1713,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1718,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1714,"component":118,"meta_info":1715,"meta_title":7,"block_image":1716,"cover_image":1717,"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":1722,"title":1723,"plugin":43,"description":1724},"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":1726,"alt":1727,"name":7,"focus":48,"title":1727,"filename":1728,"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,[852],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1738,"created_at":1739,"published_at":1740,"updated_at":1741,"id":1742,"uuid":1743,"content":1744,"slug":1948,"full_slug":1949,"sort_by_date":48,"position":1950,"tag_list":1951,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1952,"first_published_at":1740,"release_id":48,"lang":60,"path":856,"alternates":1953,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1745,"faqs":1746,"title":1738,"topic":1763,"author":905,"content":1778,"category":1929,"schedule":1937,"component":838,"meta_info":1938,"cover_image":1942,"description":1946,"contributors":1947},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1747,1751,1755,1759],{"_uid":1748,"answer":1749,"question":1750,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1752,"answer":1753,"question":1754,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1756,"answer":1757,"question":1758,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1764,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1765,"component":39,"meta_info":1773,"block_image":1774,"cover_image":1775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1767,"component":118,"meta_info":1768,"meta_title":7,"block_image":1769,"cover_image":1770,"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":718,"content":1779},[1780,1784,1797,1801,1806,1809,1814,1819,1823,1828,1832,1837,1841,1846,1850,1855,1869,1873,1877,1881,1885,1890,1894,1908,1912,1916,1926],{"type":721,"content":1781},[1782],{"text":1783,"type":725},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":721,"content":1785},[1786,1788,1795],{"text":1787,"type":725},"Running for boxers is a critical element of ",{"text":1789,"type":725,"marks":1790},"roadwork drills",[1791,1794],{"type":730,"attrs":1792},{"href":1024,"uuid":48,"anchor":48,"custom":1793,"target":733,"linktype":13},{},{"type":920},{"text":1796,"type":725}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":721,"content":1798},[1799],{"text":1800,"type":725},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":741,"attrs":1802,"content":1803},{"level":743},[1804],{"text":1805,"type":725},"Is Running Good for Boxing?",{"type":721,"content":1807},[1808],{"text":1749,"type":725},{"type":741,"attrs":1810,"content":1811},{"level":743},[1812],{"text":1813,"type":725},"Benefits of Running for Boxers",{"type":741,"attrs":1815,"content":1816},{"level":749},[1817],{"text":1818,"type":725},"Builds Endurance & Stamina",{"type":721,"content":1820},[1821],{"text":1822,"type":725},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":741,"attrs":1824,"content":1825},{"level":749},[1826],{"text":1827,"type":725},"Improves Cardiovascular System",{"type":721,"content":1829},[1830],{"text":1831,"type":725},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":741,"attrs":1833,"content":1834},{"level":749},[1835],{"text":1836,"type":725},"Strengthens Lower Body",{"type":721,"content":1838},[1839],{"text":1840,"type":725},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":741,"attrs":1842,"content":1843},{"level":749},[1844],{"text":1845,"type":725},"Teaches Discipline",{"type":721,"content":1847},[1848],{"text":1849,"type":725},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":741,"attrs":1851,"content":1852},{"level":749},[1853],{"text":1854,"type":725},"Enhances Mental Clarity",{"type":721,"content":1856},[1857,1859,1867],{"text":1858,"type":725},"Much like boxing, running can be a form of ",{"text":1860,"type":725,"marks":1861},"meditative movement",[1862,1866],{"type":730,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"custom":1865,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":920},{"text":1868,"type":725}," that clears your head and focuses your mind.",{"type":741,"attrs":1870,"content":1871},{"level":743},[1872],{"text":1758,"type":725},{"type":721,"content":1874},[1875],{"text":1876,"type":725},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":721,"content":1878},[1879],{"text":1880,"type":725},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":721,"content":1882},[1883],{"text":1884,"type":725},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":741,"attrs":1886,"content":1887},{"level":743},[1888],{"text":1889,"type":725},"How Long Should I Be Running for Boxing?",{"type":721,"content":1891},[1892],{"text":1893,"type":725},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":721,"content":1895},[1896,1898,1906],{"text":1897,"type":725},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1899,"type":725,"marks":1900},"10 minutes of running",[1901,1905],{"type":730,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"custom":1904,"target":733,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":920},{"text":1907,"type":725}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":721,"content":1909},[1910],{"text":1911,"type":725},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":741,"attrs":1913,"content":1914},{"level":743},[1915],{"text":812,"type":725},{"type":721,"content":1917},[1918,1919,1925],{"text":816,"type":725},{"text":818,"type":725,"marks":1920},[1921,1924],{"type":730,"attrs":1922},{"href":822,"uuid":48,"anchor":48,"custom":1923,"target":733,"linktype":13},{},{"type":920},{"text":1277,"type":725},{"type":721,"content":1927},[1928],{"text":1105,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1930,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1935,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1936,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1931,"component":118,"meta_info":1932,"meta_title":7,"block_image":1933,"cover_image":1934,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1939,"title":1940,"plugin":43,"description":1941},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1943,"alt":1944,"name":7,"focus":7,"title":1944,"filename":1945,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[852],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1955,"created_at":1956,"published_at":1957,"updated_at":1958,"id":1959,"uuid":1960,"content":1961,"slug":2360,"full_slug":2361,"sort_by_date":48,"position":2362,"tag_list":2363,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":2364,"first_published_at":2365,"release_id":48,"lang":60,"path":856,"alternates":2366,"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":1962,"faqs":1963,"title":1955,"topic":1968,"author":1547,"content":1983,"category":2342,"schedule":1289,"component":838,"meta_info":2350,"cover_image":2354,"description":2358,"contributors":2359},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1964],{"_uid":1965,"answer":1966,"question":1967,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1969,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1981,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1970,"component":39,"meta_info":1978,"block_image":1979,"cover_image":1980,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1971,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1976,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1972,"component":118,"meta_info":1973,"meta_title":7,"block_image":1974,"cover_image":1975,"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":718,"content":1984},[1985,1989,1993,1997,2010,2044,2048,2053,2057,2061,2066,2070,2090,2095,2099,2125,2129,2134,2138,2158,2163,2167,2187,2192,2196,2226,2231,2234,2254,2259,2263,2283,2288,2292,2312,2325,2330,2339],{"type":721,"content":1986},[1987],{"text":1988,"type":725},"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":721,"content":1990},[1991],{"text":1992,"type":725},"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":721,"content":1994},[1995],{"text":1996,"type":725},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":721,"content":1998},[1999,2001,2008],{"text":2000,"type":725},"With consistent resistance training and ",{"text":2002,"type":725,"marks":2003},"healthy nutrition",[2004],{"type":730,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"custom":2007,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2009,"type":725},", women can develop strong arm muscles that will empower you to:",{"type":2011,"content":2012},"bullet_list",[2013,2020,2026,2032,2038],{"type":2014,"content":2015},"list_item",[2016],{"type":721,"content":2017},[2018],{"text":2019,"type":725},"Throw a solid punch",{"type":2014,"content":2021},[2022],{"type":721,"content":2023},[2024],{"text":2025,"type":725},"Carry your kids or fur babies",{"type":2014,"content":2027},[2028],{"type":721,"content":2029},[2030],{"text":2031,"type":725},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":2014,"content":2033},[2034],{"type":721,"content":2035},[2036],{"text":2037,"type":725},"Feel confident in every tank top and sleeveless dress",{"type":2014,"content":2039},[2040],{"type":721,"content":2041},[2042],{"text":2043,"type":725},"Haul all those bags from the car to the house in one trip ",{"type":721,"content":2045},[2046],{"text":2047,"type":725},"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":741,"attrs":2049,"content":2050},{"level":743},[2051],{"text":2052,"type":725},"Arm Exercises for Women",{"type":721,"content":2054},[2055],{"text":2056,"type":725},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":721,"content":2058},[2059],{"text":2060,"type":725},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":741,"attrs":2062,"content":2063},{"level":749},[2064],{"text":2065,"type":725},"1. Plank With Bicep Curl",{"type":721,"content":2067},[2068],{"text":2069,"type":725},"Target Muscles: Biceps & Core",{"type":2011,"content":2071},[2072,2078,2084],{"type":2014,"content":2073},[2074],{"type":721,"content":2075},[2076],{"text":2077,"type":725},"Begin in plank position, holding two dumbbells on the floor",{"type":2014,"content":2079},[2080],{"type":721,"content":2081},[2082],{"text":2083,"type":725},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":2014,"content":2085},[2086],{"type":721,"content":2087},[2088],{"text":2089,"type":725},"Maintain plank position and repeat with the other arm",{"type":741,"attrs":2091,"content":2092},{"level":749},[2093],{"text":2094,"type":725},"2. Overhead Tricep Extension",{"type":721,"content":2096},[2097],{"text":2098,"type":725},"Target Muscles: Triceps",{"type":2011,"content":2100},[2101,2107,2113,2119],{"type":2014,"content":2102},[2103],{"type":721,"content":2104},[2105],{"text":2106,"type":725},"Hold the weight overhead with both hands",{"type":2014,"content":2108},[2109],{"type":721,"content":2110},[2111],{"text":2112,"type":725},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":2014,"content":2114},[2115],{"type":721,"content":2116},[2117],{"text":2118,"type":725},"Straighten your elbows and extend the weight overhead",{"type":2014,"content":2120},[2121],{"type":721,"content":2122},[2123],{"text":2124,"type":725},"Hold the fully extended position for a moment, then repeat slowly",{"type":721,"content":2126},[2127],{"text":2128,"type":725},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":741,"attrs":2130,"content":2131},{"level":749},[2132],{"text":2133,"type":725},"3. Upright Row ",{"type":721,"content":2135},[2136],{"text":2137,"type":725},"Target Muscles: Traps & Deltoids",{"type":2011,"content":2139},[2140,2146,2152],{"type":2014,"content":2141},[2142],{"type":721,"content":2143},[2144],{"text":2145,"type":725},"Begin standing with your feet hip-width apart",{"type":2014,"content":2147},[2148],{"type":721,"content":2149},[2150],{"text":2151,"type":725},"Lift your barbell or dumbbells straight up toward your chin",{"type":2014,"content":2153},[2154],{"type":721,"content":2155},[2156],{"text":2157,"type":725},"Pause at the top of the lift, lower, and repeat",{"type":741,"attrs":2159,"content":2160},{"level":749},[2161],{"text":2162,"type":725},"4. Lateral Arm Raise",{"type":721,"content":2164},[2165],{"text":2166,"type":725},"Target Muscles: Triceps & Shoulders",{"type":2011,"content":2168},[2169,2175,2181],{"type":2014,"content":2170},[2171],{"type":721,"content":2172},[2173],{"text":2174,"type":725},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":2014,"content":2176},[2177],{"type":721,"content":2178},[2179],{"text":2180,"type":725},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":2014,"content":2182},[2183],{"type":721,"content":2184},[2185],{"text":2186,"type":725},"Lower and repeat",{"type":741,"attrs":2188,"content":2189},{"level":749},[2190],{"text":2191,"type":725},"5. Dumbbell Bench Press",{"type":721,"content":2193},[2194],{"text":2195,"type":725},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":2011,"content":2197},[2198,2204,2210,2220],{"type":2014,"content":2199},[2200],{"type":721,"content":2201},[2202],{"text":2203,"type":725},"Begin laying on a bench with your feet flat on the floor",{"type":2014,"content":2205},[2206],{"type":721,"content":2207},[2208],{"text":2209,"type":725},"Lift the dumbbells to chest height, with your hands facing forward",{"type":2014,"content":2211},[2212],{"type":721,"content":2213},[2214,2216],{"text":2215,"type":725},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2217,"type":725,"marks":2218},"(don’t let the dumbbells touch)",[2219],{"type":1191},{"type":2014,"content":2221},[2222],{"type":721,"content":2223},[2224],{"text":2225,"type":725},"Lower your arms and repeat",{"type":741,"attrs":2227,"content":2228},{"level":749},[2229],{"text":2230,"type":725},"6. Tricep Dips",{"type":721,"content":2232},[2233],{"text":2098,"type":725},{"type":2011,"content":2235},[2236,2242,2248],{"type":2014,"content":2237},[2238],{"type":721,"content":2239},[2240],{"text":2241,"type":725},"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":2014,"content":2243},[2244],{"type":721,"content":2245},[2246],{"text":2247,"type":725},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":2014,"content":2249},[2250],{"type":721,"content":2251},[2252],{"text":2253,"type":725},"Push yourself back up until your arms are almost straight, and repeat",{"type":741,"attrs":2255,"content":2256},{"level":749},[2257],{"text":2258,"type":725},"7. Decline Push-Up",{"type":721,"content":2260},[2261],{"text":2262,"type":725},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":2011,"content":2264},[2265,2271,2277],{"type":2014,"content":2266},[2267],{"type":721,"content":2268},[2269],{"text":2270,"type":725},"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":2014,"content":2272},[2273],{"type":721,"content":2274},[2275],{"text":2276,"type":725},"Brace your core and glutes, and lower yourself down into a push-up",{"type":2014,"content":2278},[2279],{"type":721,"content":2280},[2281],{"text":2282,"type":725},"Extend your elbows to push yourself up, and repeat",{"type":741,"attrs":2284,"content":2285},{"level":749},[2286],{"text":2287,"type":725},"8. Diamond Push-Up",{"type":721,"content":2289},[2290],{"text":2291,"type":725},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":2011,"content":2293},[2294,2300,2306],{"type":2014,"content":2295},[2296],{"type":721,"content":2297},[2298],{"text":2299,"type":725},"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":2014,"content":2301},[2302],{"type":721,"content":2303},[2304],{"text":2305,"type":725},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":2014,"content":2307},[2308],{"type":721,"content":2309},[2310],{"text":2311,"type":725},"Push yourself back up and repeat",{"type":721,"content":2313},[2314,2316,2323],{"text":2315,"type":725},"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":2317,"type":725,"marks":2318},"FightCamp Community",[2319],{"type":730,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"custom":2322,"target":733,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2324,"type":725}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":741,"attrs":2326,"content":2327},{"level":743},[2328],{"text":2329,"type":725},"Train Like a Woman",{"type":721,"content":2331},[2332,2333,2338],{"text":816,"type":725},{"text":818,"type":725,"marks":2334},[2335],{"type":730,"attrs":2336},{"href":822,"uuid":48,"anchor":48,"custom":2337,"target":733,"linktype":13},{},{"text":824,"type":725},{"type":721,"content":2340},[2341],{"text":1105,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2343,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2344,"component":118,"meta_info":2345,"meta_title":7,"block_image":2346,"cover_image":2347,"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":2351,"title":2352,"plugin":43,"description":2353},"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":2355,"alt":2356,"name":7,"focus":7,"title":2356,"filename":2357,"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,[852],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":838,"created_at":2368,"published_at":2369,"updated_at":2370,"id":2371,"uuid":2372,"content":2373,"slug":838,"full_slug":2394,"sort_by_date":48,"position":446,"tag_list":2395,"is_startpage":9,"parent_id":2396,"meta_data":48,"group_id":2397,"first_published_at":2398,"release_id":48,"lang":60,"path":7,"alternates":2399,"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":2374,"component":2375,"meta_info":2376,"custom_content_list":2378},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2377,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2379,2384,2389],{"_uid":2380,"label":2381,"value":2382,"dev_id":2383,"component":725},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2385,"label":2386,"value":2387,"dev_id":2388,"component":725},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2390,"label":2391,"value":2392,"dev_id":2393,"component":725},"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",[],1787353478991]