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Therefore, a 10 minute workout could burn as much as 100 to 160 calories.","How many calories do you burn jumping rope?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"b5104af1-5f5c-4bb6-8caa-4760f6d9033b","Start in a standing position with your feet together and your arms down by your side. Simultaneously, jump and spread your feet a little past shoulder-width apart while raising your arms above your head until they meet in a clap. Jump back into a standing position and lower your arms before repeating","Warm-Up: Jumping Jacks (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"2f29a34a-e565-4a65-a088-ca92af4f0fe7","Without moving forward, lightly jog in the exact spot you are standing. Try to place an emphasis on kicking your legs as far back towards your glutes as they will go","Warm-Up: Jog in Place (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"edcab9ff-e713-4e2d-8e8d-cc12865dc75e","From a standing position, take a big step forward with one leg. Bend your front knee forward (ensuring it doesn’t go past your toes). Lift up on the ball of your back foot and drop down as far as you can go. Return to a standing position and repeat with your other leg","Warm-Up: Lunges in Place (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"0013bf2e-02ef-410c-8c62-12a254ce7f0c","From a standing position, fully extend your arms out to your sides. Rotate your arms in small circles forward while keeping your arms straight the entire time. After 15 seconds, repeat, this time with backward circles","Warm-Up: Forward Arm Circles/Backward Arm Circles (15 seconds each)",{"_uid":688,"answer":689,"question":690,"component":670},"9ea99657-bfc9-4fa0-b5e2-ba8f5615a259","Stand straight with your feet shoulder-width apart. Rotate your upper body as far to the right as it will go. Slowly rotate back through center and to the left. Repeat for 30 seconds","Warm-Up: Torso Twists (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"84b12781-a0c8-4890-af20-3be556a05d0c","From a standing position, keep your feet together and bend down slightly so that your hands are resting on your knees. Slowly rotate your knees in a circular motion, keeping your hands in contact with your knees the entire time. Halfway through, rotate your knees in the opposite direction","Warm-Up: Knee Circles (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"38e2ba10-6435-480d-94d6-ef311066a170","From a standing position, hold the jump rope handles with each hand loosely down by your sides with the rope behind you. Swing the rope up and over your head, jumping right before the rope reaches your feet. Repeat","Jump Rope Workout: Standard Jump Rope (1 minute)",{"_uid":700,"answer":701,"question":702,"component":670},"a2b590cb-f118-469a-b814-0d795d032f5b","Start in a standing position. Drop down and do a push up. Jump back up to stand. Jump up in the air. Repeat","Jump Rope Workout: Burpees (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"5f93f06f-1cef-4439-90c5-ce2831cd410b","Start in the same position as a standard jump rope exercise. After swinging the rope over your head, jump up and over the rope with one leg. As the rope comes through on the next swing, jump up with your opposite leg. Repeat, alternating legs for 1 minute","Jump Rope Workout: Switch Feet Jump Rope (1 minute)",{"_uid":708,"answer":709,"question":710,"component":670},"4e6eafa0-d022-48ce-a1c2-309d6966cc6b","Lay flat on your back with feet planted on the floor. Gently place your hands behind your ears. Lift your upper body off the ground with your core, placing an emphasis on lifting your head towards the ceiling in a straight line. Lower back down and repeat","Jump Rope Workout: Crunches (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"14535e1a-789b-4b9a-b5f5-0d272c4c8dbd","Rather than staying in place when you do a standard jump rope jump, jump to the right, and then the left. Repeat back and forth for 1 minute. Rest (1 minute). Repeat","Jump Rope Workout: Side Step Jump Rope (1 minute)",{"_uid":716,"answer":717,"question":718,"component":670},"df580a86-19db-4c19-8334-a974f5a056ed","Sitting on the floor, bring the bottoms of your feet together so that your knees stick out to the sides and your legs form a diamond shape. Gently bend down forward, bringing your head towards your feet. Try to keep your back flat. Hold for 30 seconds and continue to breathe","Cool Down: Butterfly Stretch (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"3b7199e8-f9a8-447a-bc9f-2f44ae730fda","Sitting on the floor, extend one of your legs out in front of you. Place the bottom of your opposite foot against the inner thigh of the extended leg. Bend down and reach towards the toes of your extended leg. Hold for 15 seconds and switch legs","Cool Down: One Leg In, One Leg Out (30 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"de384a54-3950-4bdc-b56e-ed0a1eed50d8","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab your right shin behind you with your right hand. Draw your heel towards your glutes and hold for 15 seconds. Switch legs and repeat","Cool Down: Quad Pull (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"6afc5bef-b3f2-4329-a168-2ef7f251f0ca","Truthfully, there’s no set amount of time you need to jump rope per day, but aiming for ten (10) minutes a day is a good benchmark for beginners. This will allow you to get your heart pumping and some of the benefits of cardio training.","How long should I jump rope for a good workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":732,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":744,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":733,"component":39,"meta_info":741,"block_image":742,"cover_image":743,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":735,"component":118,"meta_info":736,"meta_title":7,"block_image":737,"cover_image":738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":747,"created_at":748,"published_at":749,"updated_at":750,"id":751,"uuid":752,"content":753,"slug":765,"full_slug":766,"sort_by_date":48,"position":635,"tag_list":767,"is_startpage":9,"parent_id":768,"meta_data":48,"group_id":769,"first_published_at":770,"release_id":48,"lang":60,"path":48,"alternates":771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":754,"_uid":755,"name":747,"photo":756,"component":759,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":760,"social_link_youtube":761,"social_link_facebook":762,"social_link_linkedin":7,"social_link_instagram":763,"social_link_pinterest":764},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":757,"alt":747,"name":7,"focus":48,"title":747,"filename":758,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":773,"content":774},"doc",[775,791,809,813,846,853,859,864,869,897,902,922,927,953,958,978,982,987,992,1004,1024,1029,1060,1065,1070,1079,1105,1110,1136,1140,1145,1154,1179,1194,1199,1204,1230,1235,1261,1266,1292,1320,1386,1391],{"type":776,"content":777},"paragraph",[778,781,789],{"text":779,"type":780},"Jumping rope is a great effective cardio exercise for building endurance, ","text",{"text":782,"type":780,"marks":783},"improving coordination",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/XD6zAV6NZaQ","_blank",{"text":790,"type":780},", and burning calories. The following quick HIIT workout for beginner boxers can be done alone or added to a boxing training circuit to get your heart pumping and endorphins flowing in just 12 minutes.",{"type":776,"content":792},[793,795,801,807],{"text":794,"type":780},"When it comes to jumping rope, a most commonly asked question for beginners is how long is long enough to get the best benefit? Jump rope is a high intensity workout that can potentially ",{"text":796,"type":780,"marks":797}," ",[798],{"type":799,"attrs":800},"styled",{"class":7},{"text":802,"type":780,"marks":803},"burn around 10 to 16 calories per minute",[804],{"type":785,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.healthline.com/health/jumping-rope-to-lose-weight",{"text":808,"type":780},". Therefore, a 10 minute workout could burn as many as 100 to 160 calories, which is quite impressive for a quick workout.",{"type":776,"content":810},[811],{"text":812,"type":780},"On the same line of thinking, if you have the endurance, jumping rope for 30 minutes a day could burn as many as 300 calories and increase your muscle tolerance and stamina. It is also a great toning exercise for existing muscles.",{"type":776,"content":814},[815,817,821,827,832,834,838,844],{"text":816,"type":780},"This HIIT-style workout will start with a quick, 3-minute warm-up, followed by two (2) 6-minute rounds of ",{"text":796,"type":780,"marks":818},[819],{"type":799,"attrs":820},{"class":7},{"text":822,"type":780,"marks":823},"jump rope exercises",[824],{"type":785,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":828,"type":780,"marks":829},"  ",[830],{"type":799,"attrs":831},{"class":7},{"text":833,"type":780},"and bodyweight training, and end with a ",{"text":796,"type":780,"marks":835},[836],{"type":799,"attrs":837},{"class":7},{"text":839,"type":780,"marks":840},"cool down",[841],{"type":785,"attrs":842},{"href":843,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":845,"type":780},".",{"type":847,"attrs":848,"content":850},"heading",{"level":849},2,[851],{"text":852,"type":780},"Warm-Up (3 minutes)",{"type":847,"attrs":854,"content":856},{"level":855},3,[857],{"text":858,"type":780},"Jumping Jacks (30 seconds)",{"type":847,"attrs":860,"content":861},{"level":855},[862],{"text":863,"type":780},"Jog in Place (30 seconds)",{"type":847,"attrs":865,"content":866},{"level":855},[867],{"text":868,"type":780},"Lunges in Place (30 seconds)",{"type":870,"content":871},"bullet_list",[872,879,885,891],{"type":873,"content":874},"list_item",[875],{"type":776,"content":876},[877],{"text":878,"type":780},"From a standing position, take a big step forward with one leg",{"type":873,"content":880},[881],{"type":776,"content":882},[883],{"text":884,"type":780},"Bend your front knee forward (ensuring it doesn’t go past your toes)",{"type":873,"content":886},[887],{"type":776,"content":888},[889],{"text":890,"type":780},"Lift up on the ball of your back foot and drop down as far as you can go",{"type":873,"content":892},[893],{"type":776,"content":894},[895],{"text":896,"type":780},"Return to a standing position and repeat with your other leg",{"type":847,"attrs":898,"content":899},{"level":855},[900],{"text":901,"type":780},"Forward Arm Circles/Backward Arm Circles (15 seconds each)",{"type":870,"content":903},[904,910,916],{"type":873,"content":905},[906],{"type":776,"content":907},[908],{"text":909,"type":780},"From a standing position, fully extend your arms out to your sides",{"type":873,"content":911},[912],{"type":776,"content":913},[914],{"text":915,"type":780},"Rotate your arms in small circles forward while keeping your arms straight the entire time",{"type":873,"content":917},[918],{"type":776,"content":919},[920],{"text":921,"type":780},"After 15 seconds, repeat, this time with backward circles",{"type":847,"attrs":923,"content":924},{"level":855},[925],{"text":926,"type":780},"Torso Twists (30 seconds)",{"type":870,"content":928},[929,935,941,947],{"type":873,"content":930},[931],{"type":776,"content":932},[933],{"text":934,"type":780},"Stand straight with your feet shoulder-width apart",{"type":873,"content":936},[937],{"type":776,"content":938},[939],{"text":940,"type":780},"Rotate your upper body as far to the right as it will go",{"type":873,"content":942},[943],{"type":776,"content":944},[945],{"text":946,"type":780},"Slowly rotate back through center and to the left",{"type":873,"content":948},[949],{"type":776,"content":950},[951],{"text":952,"type":780},"Repeat for 30 seconds",{"type":847,"attrs":954,"content":955},{"level":855},[956],{"text":957,"type":780},"Knee Circles (30 seconds)",{"type":870,"content":959},[960,966,972],{"type":873,"content":961},[962],{"type":776,"content":963},[964],{"text":965,"type":780},"From a standing position, keep your feet together and bend down slightly so that your hands are resting on your knees",{"type":873,"content":967},[968],{"type":776,"content":969},[970],{"text":971,"type":780},"Slowly rotate your knees in a circular motion, keeping your hands in contact with your knees the entire time",{"type":873,"content":973},[974],{"type":776,"content":975},[976],{"text":977,"type":780},"Halfway through, rotate your knees in the opposite direction",{"type":776,"content":979},[980],{"text":981,"type":780},"After completing these warm-up exercises, rest for 1 minute and get ready to launch into the main jump rope workout!",{"type":847,"attrs":983,"content":984},{"level":849},[985],{"text":986,"type":780},"Jump Rope Workout (12 minutes)",{"type":847,"attrs":988,"content":989},{"level":855},[990],{"text":991,"type":780},"Standard Jump Rope (1 minute)",{"type":993,"attrs":994},"blok",{"id":995,"body":996},"38717f6c-bb18-42c6-b99b-8d8831491505",[997],{"_uid":998,"image":999,"component":1003},"i-e6ddbd63-999b-4ddd-9e26-009e534870e0",{"id":1000,"alt":1001,"name":7,"focus":48,"title":1001,"filename":1002,"copyright":7,"fieldtype":50},3412122,"Tommy Duquette Jumping Rope","https://a.storyblok.com/f/115220/1100x1100/c38b999607/tommy-duquette-jumping-rope.jpeg","content_image",{"type":870,"content":1005},[1006,1012,1018],{"type":873,"content":1007},[1008],{"type":776,"content":1009},[1010],{"text":1011,"type":780},"From a standing position, hold the jump rope handles with each hand loosely down by your sides with the rope behind you",{"type":873,"content":1013},[1014],{"type":776,"content":1015},[1016],{"text":1017,"type":780},"Swing the rope up and over your head, jumping right before the rope reaches your feet",{"type":873,"content":1019},[1020],{"type":776,"content":1021},[1022],{"text":1023,"type":780},"Repeat",{"type":847,"attrs":1025,"content":1026},{"level":855},[1027],{"text":1028,"type":780},"Burpees (30 seconds)",{"type":870,"content":1030},[1031,1037,1043,1049,1055],{"type":873,"content":1032},[1033],{"type":776,"content":1034},[1035],{"text":1036,"type":780},"Start in a standing position",{"type":873,"content":1038},[1039],{"type":776,"content":1040},[1041],{"text":1042,"type":780},"Drop down and do a push up",{"type":873,"content":1044},[1045],{"type":776,"content":1046},[1047],{"text":1048,"type":780},"Jump back up to stand",{"type":873,"content":1050},[1051],{"type":776,"content":1052},[1053],{"text":1054,"type":780},"Jump up in the air",{"type":873,"content":1056},[1057],{"type":776,"content":1058},[1059],{"text":1023,"type":780},{"type":847,"attrs":1061,"content":1062},{"level":855},[1063],{"text":1064,"type":780},"Rest (30 seconds)",{"type":847,"attrs":1066,"content":1067},{"level":855},[1068],{"text":1069,"type":780},"Switch Feet Jump Rope (1 minute)",{"type":993,"attrs":1071},{"id":995,"body":1072},[1073],{"_uid":1074,"image":1075,"component":1003},"i-e7c3106c-ac75-41cd-96d6-9a8bb58ed7fe",{"id":1076,"alt":1077,"name":7,"focus":48,"title":1077,"filename":1078,"copyright":7,"fieldtype":50},3412181,"Tommy Duquette Switch Feet Jump Rope","https://a.storyblok.com/f/115220/1100x1100/8437e9e2c2/tommy-duquette-switch-feet-jump-rope.jpeg",{"type":870,"content":1080},[1081,1087,1093,1099],{"type":873,"content":1082},[1083],{"type":776,"content":1084},[1085],{"text":1086,"type":780},"Start in the same position as a standard jump rope exercise",{"type":873,"content":1088},[1089],{"type":776,"content":1090},[1091],{"text":1092,"type":780},"After swinging the rope over your head, jump up and over the rope with one leg",{"type":873,"content":1094},[1095],{"type":776,"content":1096},[1097],{"text":1098,"type":780},"As the rope comes through on the next swing, jump up with your opposite leg",{"type":873,"content":1100},[1101],{"type":776,"content":1102},[1103],{"text":1104,"type":780},"Repeat, alternating legs for 1 minute",{"type":847,"attrs":1106,"content":1107},{"level":855},[1108],{"text":1109,"type":780},"Crunches (30 seconds)",{"type":870,"content":1111},[1112,1118,1124,1130],{"type":873,"content":1113},[1114],{"type":776,"content":1115},[1116],{"text":1117,"type":780},"Lay flat on your back with feet planted on the floor",{"type":873,"content":1119},[1120],{"type":776,"content":1121},[1122],{"text":1123,"type":780},"Gently place your hands behind your ears",{"type":873,"content":1125},[1126],{"type":776,"content":1127},[1128],{"text":1129,"type":780},"Lift your upper body off the ground with your core, placing an emphasis on lifting your head towards the ceiling in a straight line",{"type":873,"content":1131},[1132],{"type":776,"content":1133},[1134],{"text":1135,"type":780},"Lower back down and repeat",{"type":847,"attrs":1137,"content":1138},{"level":855},[1139],{"text":1064,"type":780},{"type":847,"attrs":1141,"content":1142},{"level":855},[1143],{"text":1144,"type":780},"Side Step Jump Rope (1 minute)",{"type":993,"attrs":1146},{"id":995,"body":1147},[1148],{"_uid":1149,"image":1150,"component":1003},"i-20cc37eb-c63d-4e57-859e-044d414aae98",{"id":1151,"alt":1152,"name":7,"focus":48,"title":1152,"filename":1153,"copyright":7,"fieldtype":50},3412200,"Tommy Duquette Side Step Jump Rope","https://a.storyblok.com/f/115220/1100x1100/a711fd3f02/tommy-duquette-side-step-jump-rope.jpeg",{"type":870,"content":1155},[1156,1162,1168,1174],{"type":873,"content":1157},[1158],{"type":776,"content":1159},[1160],{"text":1161,"type":780},"Rather than staying in place when you do a standard jump rope jump, jump to the right, and then the left",{"type":873,"content":1163},[1164],{"type":776,"content":1165},[1166],{"text":1167,"type":780},"Repeat back and forth for 1 minute",{"type":873,"content":1169},[1170],{"type":776,"content":1171},[1172],{"text":1173,"type":780},"Rest (1 minute)",{"type":873,"content":1175},[1176],{"type":776,"content":1177},[1178],{"text":1023,"type":780},{"type":776,"content":1180},[1181,1183,1187,1192],{"text":1182,"type":780},"Even the best jump rope workout needs an effective ",{"text":796,"type":780,"marks":1184},[1185],{"type":799,"attrs":1186},{"class":7},{"text":839,"type":780,"marks":1188},[1189],{"type":785,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1193,"type":780},", so here are a few movements that will help you gently wrap up your workout.",{"type":847,"attrs":1195,"content":1196},{"level":849},[1197],{"text":1198,"type":780},"Cool Down Movements",{"type":847,"attrs":1200,"content":1201},{"level":855},[1202],{"text":1203,"type":780},"Butterfly Stretch (30 seconds)",{"type":870,"content":1205},[1206,1212,1218,1224],{"type":873,"content":1207},[1208],{"type":776,"content":1209},[1210],{"text":1211,"type":780},"Sitting on the floor, bring the bottoms of your feet together so that your knees stick out to the sides and your legs form a diamond shape",{"type":873,"content":1213},[1214],{"type":776,"content":1215},[1216],{"text":1217,"type":780},"Gently bend down forward, bringing your head towards your feet",{"type":873,"content":1219},[1220],{"type":776,"content":1221},[1222],{"text":1223,"type":780},"Try to keep your back flat",{"type":873,"content":1225},[1226],{"type":776,"content":1227},[1228],{"text":1229,"type":780},"Hold for 30 seconds and continue to breathe",{"type":847,"attrs":1231,"content":1232},{"level":855},[1233],{"text":1234,"type":780},"One Leg In, One Leg Out (30 seconds)",{"type":870,"content":1236},[1237,1243,1249,1255],{"type":873,"content":1238},[1239],{"type":776,"content":1240},[1241],{"text":1242,"type":780},"Sitting on the floor, extend one of your legs out in front of you",{"type":873,"content":1244},[1245],{"type":776,"content":1246},[1247],{"text":1248,"type":780},"Place the bottom of your opposite foot against the inner thigh of the extended leg",{"type":873,"content":1250},[1251],{"type":776,"content":1252},[1253],{"text":1254,"type":780},"Bend down and reach towards the toes of your extended leg",{"type":873,"content":1256},[1257],{"type":776,"content":1258},[1259],{"text":1260,"type":780},"Hold for 15 seconds and switch legs",{"type":847,"attrs":1262,"content":1263},{"level":855},[1264],{"text":1265,"type":780},"Quad Pull (30 seconds)",{"type":870,"content":1267},[1268,1274,1280,1286],{"type":873,"content":1269},[1270],{"type":776,"content":1271},[1272],{"text":1273,"type":780},"Start in a standing position with your legs shoulder-width apart",{"type":873,"content":1275},[1276],{"type":776,"content":1277},[1278],{"text":1279,"type":780},"Bend at your knee and grab your right shin behind you with your right hand",{"type":873,"content":1281},[1282],{"type":776,"content":1283},[1284],{"text":1285,"type":780},"Draw your heel towards your glutes and hold for 15 seconds",{"type":873,"content":1287},[1288],{"type":776,"content":1289},[1290],{"text":1291,"type":780},"Switch legs and repeat",{"type":776,"content":1293},[1294,1296,1302,1304,1308,1314,1318],{"text":1295,"type":780},"Congratulations on completing this boxing jump rope workout. If your goal is to build your endurance or improve your footwork, aiming for jump roping 10 minutes a day is a good benchmark for a beginner. This will allow you to get your heart pumping and the benefits of cardio training. As your stamina increases for an added challenge, use a ",{"text":1297,"type":780,"marks":1298},"weighted jump rope",[1299],{"type":785,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/SUA1eP_ZI7I",{"text":1303,"type":780}," or throw on some ",{"text":796,"type":780,"marks":1305},[1306],{"type":799,"attrs":1307},{"class":7},{"text":1309,"type":780,"marks":1310},"gloves",[1311],{"type":785,"attrs":1312},{"href":1313,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":828,"type":780,"marks":1315},[1316],{"type":799,"attrs":1317},{"class":7},{"text":1319,"type":780},"and do rounds of shadowboxing in between. ",{"type":776,"content":1321},[1322,1324,1328,1334,1336,1340,1346,1350,1356,1360,1362,1366,1372,1376,1378,1384],{"text":1323,"type":780},"For more  ",{"text":796,"type":780,"marks":1325},[1326],{"type":799,"attrs":1327},{"class":7},{"text":1329,"type":780,"marks":1330},"jump rope workouts",[1331],{"type":785,"attrs":1332},{"href":1333,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.youtube.com/watch?v=vb__strNwJg",{"text":1335,"type":780},", visit the ",{"text":796,"type":780,"marks":1337},[1338],{"type":799,"attrs":1339},{"class":7},{"text":1341,"type":780,"marks":1342},"FightCamp",[1343],{"type":785,"attrs":1344},{"href":1345,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":828,"type":780,"marks":1347},[1348],{"type":799,"attrs":1349},{"class":7},{"text":1351,"type":780,"marks":1352},"blog",[1353],{"type":785,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/",{"text":828,"type":780,"marks":1357},[1358],{"type":799,"attrs":1359},{"class":7},{"text":1361,"type":780},"and ",{"text":796,"type":780,"marks":1363},[1364],{"type":799,"attrs":1365},{"class":7},{"text":1367,"type":780,"marks":1368},"YouTube channel",[1369],{"type":785,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://bit.ly/3oYefXf",{"text":828,"type":780,"marks":1373},[1374],{"type":799,"attrs":1375},{"class":7},{"text":1377,"type":780},"for new routines to add to your training regimen. Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1379,"type":780,"marks":1380},"FightCamp App",[1381],{"type":785,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1385,"type":780}," and train with real fighters from the comfort of your own home.",{"type":847,"attrs":1387,"content":1388},{"level":855},[1389],{"text":1390,"type":780},"Related Articles",{"type":776,"content":1392},[1393,1398,1400,1406,1407,1413,1414],{"text":1394,"type":780,"marks":1395},"How To Jump Rope Like a Boxer",[1396],{"type":785,"attrs":1397},{"href":826,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1399},"hard_break",{"text":1401,"type":780,"marks":1402},"QUICK 15-Minute Summer Workout Routine",[1403],{"type":785,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1399},{"text":1408,"type":780,"marks":1409},"How Many Calories Do You Burn Boxing?: A FightCamp Case Study",[1410],{"type":785,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"type":1399},{"text":1415,"type":780,"marks":1416},"15-Minute At Home Boxing Workout (No Equipment Needed)",[1417],{"type":785,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/15-minute-at-home-boxing-workout-no-equipment-needed",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1421,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1426,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1422,"component":118,"meta_info":1423,"meta_title":7,"block_image":1424,"cover_image":1425,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-22 00:00","article",{"_uid":1431,"title":657,"plugin":43,"description":1432},"02371153-4742-4ce9-bd68-273509d00cb0","Do this short 12 minute jump rope HIIT workout to get your heart pumping and burn calories. Complete with a warm-up and cool down. Perfect for beginner boxers!",{"id":1434,"alt":657,"name":7,"focus":48,"title":657,"filename":1435,"copyright":7,"fieldtype":50},3412050,"https://a.storyblok.com/f/115220/2400x990/5e9f4e1d7e/hiit-jump-rope-workout-for-quick-cardio-training.jpeg",[],[],"hiit-jump-rope-workout-for-quick-cardio-training","blogs/hiit-jump-rope-workout-for-quick-cardio-training",-1410,[],60887917,"416d73a4-29f0-4b8a-bcbf-f89712c4a1db","2021-06-22T15:41:00.000Z",[],["Reactive",1447],[1448,1688,1967,2141,2554,2965],{"name":1449,"created_at":1450,"published_at":1451,"updated_at":1452,"id":1453,"uuid":1454,"content":1455,"slug":1679,"full_slug":1680,"sort_by_date":48,"position":1681,"tag_list":1682,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":1684,"first_published_at":1685,"release_id":48,"lang":60,"path":1686,"alternates":1687,"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":1456,"faqs":1457,"title":1449,"topic":1478,"author":1493,"content":1494,"category":1661,"schedule":1669,"component":1429,"meta_info":1670,"cover_image":1674,"description":1673,"contributors":1678},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1458,1462,1466,1470,1474],{"_uid":1459,"answer":1460,"question":1461,"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":1463,"answer":1464,"question":1465,"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":1467,"answer":1468,"question":1469,"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":1471,"answer":1472,"question":1473,"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":1475,"answer":1476,"question":1477,"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":1479,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1480,"component":39,"meta_info":1488,"block_image":1489,"cover_image":1490,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1482,"component":118,"meta_info":1483,"meta_title":7,"block_image":1484,"cover_image":1485,"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":773,"content":1495},[1496,1500,1504,1508,1521,1525,1529,1534,1547,1560,1565,1576,1580,1602,1607,1618,1631,1636,1640,1645,1657],{"type":776,"content":1497},[1498],{"text":1499,"type":780},"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":776,"content":1501},[1502],{"text":1503,"type":780},"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":847,"attrs":1505,"content":1506},{"level":849},[1507],{"text":1461,"type":780},{"type":776,"content":1509},[1510,1512,1519],{"text":1511,"type":780},"According to the ",{"text":1513,"type":780,"marks":1514},"Mayo Clinic",[1515],{"type":785,"attrs":1516},{"href":1517,"uuid":48,"anchor":48,"custom":1518,"target":788,"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":1520,"type":780},", 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":776,"content":1522},[1523],{"text":1524,"type":780},"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":776,"content":1526},[1527],{"text":1528,"type":780},"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":847,"attrs":1530,"content":1531},{"level":849},[1532],{"text":1533,"type":780},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":993,"attrs":1535},{"id":1536,"body":1537},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1538],{"url":1539,"_uid":1541,"image":1542,"component":1003,"copyright_details":1546},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1543,"alt":1544,"name":7,"focus":48,"title":1544,"filename":1545,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":776,"content":1548},[1549,1551,1558],{"text":1550,"type":780},"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":1552,"type":780,"marks":1553},"burn more calories",[1554],{"type":785,"attrs":1555},{"href":1556,"uuid":48,"anchor":48,"custom":1557,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1559,"type":780}," even after you’re done working out.",{"type":847,"attrs":1561,"content":1562},{"level":849},[1563],{"text":1564,"type":780},"Kickboxing Is A Full Body Workout",{"type":993,"attrs":1566},{"id":1536,"body":1567},[1568],{"url":1569,"_uid":1570,"image":1571,"component":1003,"copyright_details":1575},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1572,"alt":1573,"name":7,"focus":48,"title":1573,"filename":1574,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":776,"content":1577},[1578],{"text":1579,"type":780},"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":776,"content":1581},[1582,1584,1591,1593,1600],{"text":1583,"type":780},"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":1585,"type":780,"marks":1586},"all-level lower body workout",[1587],{"type":785,"attrs":1588},{"href":1589,"uuid":48,"anchor":48,"custom":1590,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1592,"type":780}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1594,"type":780,"marks":1595},"upper body workout",[1596],{"type":785,"attrs":1597},{"href":1598,"uuid":48,"anchor":48,"custom":1599,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1601,"type":780}," led by Flo Master.",{"type":847,"attrs":1603,"content":1604},{"level":849},[1605],{"text":1606,"type":780},"Boxing Can Be Low-Impact",{"type":993,"attrs":1608},{"id":1536,"body":1609},[1610],{"url":1611,"_uid":1612,"image":1613,"component":1003,"copyright_details":1617},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1614,"alt":1615,"name":7,"focus":48,"title":1615,"filename":1616,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":776,"content":1619},[1620,1622,1629],{"text":1621,"type":780},"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":1623,"type":780,"marks":1624},"shadowboxing",[1625],{"type":785,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"custom":1628,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1630,"type":780}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":847,"attrs":1632,"content":1633},{"level":849},[1634],{"text":1635,"type":780},"Kick Boring Cardio To The Curb",{"type":776,"content":1637},[1638],{"text":1639,"type":780},"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":847,"attrs":1641,"content":1642},{"level":849},[1643],{"text":1644,"type":780},"Train Like a Fighter",{"type":776,"content":1646},[1647,1649,1655],{"text":1648,"type":780},"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":1341,"type":780,"marks":1650},[1651],{"type":785,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"custom":1654,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1656,"type":780}," 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":776,"content":1658},[1659],{"text":1660,"type":780},"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":1662,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1667,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1663,"component":118,"meta_info":1664,"meta_title":7,"block_image":1665,"cover_image":1666,"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":1671,"title":1672,"plugin":43,"description":1673},"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":1675,"alt":1676,"name":7,"focus":48,"title":1676,"filename":1677,"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,[1683],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1689,"created_at":1690,"published_at":1691,"updated_at":1692,"id":1693,"uuid":1694,"content":1695,"slug":1961,"full_slug":1962,"sort_by_date":48,"position":1963,"tag_list":1964,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":1965,"first_published_at":1691,"release_id":48,"lang":60,"path":1686,"alternates":1966,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1696,"faqs":1697,"title":1689,"topic":1718,"author":1733,"content":1734,"category":1942,"schedule":1950,"component":1429,"meta_info":1951,"cover_image":1955,"description":1959,"contributors":1960},"21563324-6383-4226-86da-b9779cd26bde",[1698,1702,1706,1710,1714],{"_uid":1699,"answer":1700,"question":1701,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1703,"answer":1704,"question":1705,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1707,"answer":1708,"question":1709,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1711,"answer":1712,"question":1713,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1715,"answer":1716,"question":1717,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1719,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1731,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1720,"component":39,"meta_info":1728,"block_image":1729,"cover_image":1730,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1722,"component":118,"meta_info":1723,"meta_title":7,"block_image":1724,"cover_image":1725,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":773,"content":1735},[1736,1749,1761,1766,1770,1804,1809,1813,1827,1854,1859,1863,1899,1916,1921,1925,1929,1938],{"type":776,"content":1737},[1738,1740,1747],{"text":1739,"type":780},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1741,"type":780,"marks":1742},"close-range",[1743],{"type":785,"attrs":1744},{"href":1745,"uuid":48,"anchor":48,"custom":1746,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1748,"type":780}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":993,"attrs":1750},{"id":1751,"body":1752},"52fa91c7-90bf-43d9-8857-79752817914b",[1753],{"url":1754,"_uid":1755,"image":1756,"component":1003,"copyright_details":1760},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1757,"alt":1758,"name":7,"focus":48,"title":1758,"filename":1759,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":847,"attrs":1762,"content":1763},{"level":849},[1764],{"text":1765,"type":780},"Rolling Punch Drill",{"type":776,"content":1767},[1768],{"text":1769,"type":780},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":870,"content":1771},[1772,1778,1784,1790],{"type":873,"content":1773},[1774],{"type":776,"content":1775},[1776],{"text":1777,"type":780},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":873,"content":1779},[1780],{"type":776,"content":1781},[1782],{"text":1783,"type":780},"Bend your knees until your thigh muscles are supporting your weight",{"type":873,"content":1785},[1786],{"type":776,"content":1787},[1788],{"text":1789,"type":780},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":873,"content":1791},[1792,1796],{"type":776,"content":1793},[1794],{"text":1795,"type":780},"Develop a steady rhythm, and then start mixing punches in",{"type":870,"content":1797},[1798],{"type":873,"content":1799},[1800],{"type":776,"content":1801},[1802],{"text":1803,"type":780},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":847,"attrs":1805,"content":1806},{"level":849},[1807],{"text":1808,"type":780},"Danger Close Drill",{"type":776,"content":1810},[1811],{"text":1812,"type":780},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":870,"content":1814},[1815,1821],{"type":873,"content":1816},[1817],{"type":776,"content":1818},[1819],{"text":1820,"type":780},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":873,"content":1822},[1823],{"type":776,"content":1824},[1825],{"text":1826,"type":780},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":776,"content":1828},[1829,1834,1836,1843,1845,1852],{"text":1830,"type":780,"marks":1831},"Key focus:",[1832],{"type":1833},"bold",{"text":1835,"type":780}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1837,"type":780,"marks":1838},"hooks",[1839],{"type":785,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":788,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1844,"type":780}," and ",{"text":1846,"type":780,"marks":1847},"uppercuts",[1848],{"type":785,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"custom":1851,"target":788,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1853,"type":780},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":847,"attrs":1855,"content":1856},{"level":849},[1857],{"text":1858,"type":780},"Rolling Thunder Drill",{"type":776,"content":1860},[1861],{"text":1862,"type":780},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":870,"content":1864},[1865,1879,1893],{"type":873,"content":1866},[1867,1871],{"type":776,"content":1868},[1869],{"text":1870,"type":780},"On a heavy bag, set an interval of your choosing",{"type":870,"content":1872},[1873],{"type":873,"content":1874},[1875],{"type":776,"content":1876},[1877],{"text":1878,"type":780},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":873,"content":1880},[1881,1885],{"type":776,"content":1882},[1883],{"text":1884,"type":780},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":870,"content":1886},[1887],{"type":873,"content":1888},[1889],{"type":776,"content":1890},[1891],{"text":1892,"type":780},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":873,"content":1894},[1895],{"type":776,"content":1896},[1897],{"text":1898,"type":780},"Rest for 1 minute in between each round to recover",{"type":776,"content":1900},[1901,1905,1907,1914],{"text":1902,"type":780,"marks":1903},"Tip",[1904],{"type":1833},{"text":1906,"type":780},": Maintaining a calm and ",{"text":1908,"type":780,"marks":1909},"steady breath",[1910],{"type":785,"attrs":1911},{"href":1912,"uuid":48,"anchor":48,"custom":1913,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1915,"type":780}," will help you establish your rhythm.",{"type":847,"attrs":1917,"content":1918},{"level":849},[1919],{"text":1920,"type":780},"Better, Faster, Stronger",{"type":776,"content":1922},[1923],{"text":1924,"type":780},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":847,"attrs":1926,"content":1927},{"level":849},[1928],{"text":1644,"type":780},{"type":776,"content":1930},[1931,1932,1937],{"text":1648,"type":780},{"text":1341,"type":780,"marks":1933},[1934],{"type":785,"attrs":1935},{"href":1383,"uuid":48,"anchor":48,"custom":1936,"target":788,"linktype":13},{},{"text":1656,"type":780},{"type":776,"content":1939},[1940],{"text":1941,"type":780},"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":1943,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1944,"component":118,"meta_info":1945,"meta_title":7,"block_image":1946,"cover_image":1947,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1952,"title":1953,"plugin":43,"description":1954},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1956,"alt":1957,"name":7,"focus":48,"title":1957,"filename":1958,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1683],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1968,"created_at":1969,"published_at":1970,"updated_at":1971,"id":1972,"uuid":1973,"content":1974,"slug":2134,"full_slug":2135,"sort_by_date":48,"position":2136,"tag_list":2137,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":2138,"first_published_at":2139,"release_id":48,"lang":60,"path":1686,"alternates":2140,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1975,"faqs":1976,"title":1968,"topic":1993,"author":1733,"content":2008,"category":2116,"schedule":2124,"component":1429,"meta_info":2125,"cover_image":2129,"description":2132,"contributors":2133},"af46e437-bfbd-4a28-91a2-df5259454628",[1977,1981,1985,1989],{"_uid":1978,"answer":1979,"question":1980,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1982,"answer":1983,"question":1984,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1986,"answer":1987,"question":1988,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1990,"answer":1991,"question":1992,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1994,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2006,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1995,"component":39,"meta_info":2003,"block_image":2004,"cover_image":2005,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1997,"component":118,"meta_info":1998,"meta_title":7,"block_image":1999,"cover_image":2000,"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":773,"content":2009},[2010,2023,2028,2032,2037,2041,2055,2060,2073,2078,2082,2095,2099,2103,2113],{"type":776,"content":2011},[2012,2014,2021],{"text":2013,"type":780},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2015,"type":780,"marks":2016},"Strength training",[2017],{"type":785,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2022,"type":780}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":847,"attrs":2024,"content":2025},{"level":849},[2026],{"text":2027,"type":780},"Why do Boxers Train Their Neck?",{"type":776,"content":2029},[2030],{"text":2031,"type":780},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":847,"attrs":2033,"content":2034},{"level":849},[2035],{"text":2036,"type":780},"How do Boxers Strength Train Their Neck?",{"type":776,"content":2038},[2039],{"text":2040,"type":780},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":870,"content":2042},[2043,2049],{"type":873,"content":2044},[2045],{"type":776,"content":2046},[2047],{"text":2048,"type":780},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":873,"content":2050},[2051],{"type":776,"content":2052},[2053],{"text":2054,"type":780},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":847,"attrs":2056,"content":2057},{"level":849},[2058],{"text":2059,"type":780},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":776,"content":2061},[2062,2064,2071],{"text":2063,"type":780},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2065,"type":780,"marks":2066},"injury",[2067],{"type":785,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2072,"type":780}," occurring.",{"type":847,"attrs":2074,"content":2075},{"level":849},[2076],{"text":2077,"type":780},"How Often Should Boxers Train Their Neck?",{"type":776,"content":2079},[2080],{"text":2081,"type":780},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":993,"attrs":2083},{"id":2084,"body":2085},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2086],{"_uid":2087,"text":2088,"image":2089,"author":2093,"component":2094},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2090,"alt":2091,"name":7,"focus":7,"title":2091,"filename":2092,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":776,"content":2096},[2097],{"text":2098,"type":780},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":847,"attrs":2100,"content":2101},{"level":849},[2102],{"text":1644,"type":780},{"type":776,"content":2104},[2105,2106,2111],{"text":1648,"type":780},{"text":1341,"type":780,"marks":2107},[2108],{"type":785,"attrs":2109},{"href":1653,"uuid":48,"anchor":48,"custom":2110,"target":788,"linktype":13},{},{"text":2112,"type":780}," 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":776,"content":2114},[2115],{"text":1660,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2117,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2122,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2118,"component":118,"meta_info":2119,"meta_title":7,"block_image":2120,"cover_image":2121,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2126,"title":2127,"plugin":43,"description":2128},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2130,"alt":2091,"name":7,"focus":7,"title":2091,"filename":2131,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1683],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2142,"created_at":2143,"published_at":2144,"updated_at":2145,"id":2146,"uuid":2147,"content":2148,"slug":2547,"full_slug":2548,"sort_by_date":48,"position":2549,"tag_list":2550,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":2551,"first_published_at":2552,"release_id":48,"lang":60,"path":1686,"alternates":2553,"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":2149,"faqs":2150,"title":2142,"topic":2155,"author":1493,"content":2170,"category":2528,"schedule":2536,"component":1429,"meta_info":2537,"cover_image":2541,"description":2545,"contributors":2546},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2151],{"_uid":2152,"answer":2153,"question":2154,"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":2156,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2168,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2157,"component":39,"meta_info":2165,"block_image":2166,"cover_image":2167,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2158,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2163,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2164,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2159,"component":118,"meta_info":2160,"meta_title":7,"block_image":2161,"cover_image":2162,"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":773,"content":2171},[2172,2176,2180,2184,2197,2229,2233,2238,2242,2246,2251,2255,2275,2280,2284,2310,2314,2319,2323,2343,2348,2352,2372,2377,2381,2412,2417,2420,2440,2445,2449,2469,2474,2478,2498,2511,2516,2525],{"type":776,"content":2173},[2174],{"text":2175,"type":780},"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":776,"content":2177},[2178],{"text":2179,"type":780},"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":776,"content":2181},[2182],{"text":2183,"type":780},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":776,"content":2185},[2186,2188,2195],{"text":2187,"type":780},"With consistent resistance training and ",{"text":2189,"type":780,"marks":2190},"healthy nutrition",[2191],{"type":785,"attrs":2192},{"href":2193,"uuid":48,"anchor":48,"custom":2194,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2196,"type":780},", women can develop strong arm muscles that will empower you to:",{"type":870,"content":2198},[2199,2205,2211,2217,2223],{"type":873,"content":2200},[2201],{"type":776,"content":2202},[2203],{"text":2204,"type":780},"Throw a solid punch",{"type":873,"content":2206},[2207],{"type":776,"content":2208},[2209],{"text":2210,"type":780},"Carry your kids or fur babies",{"type":873,"content":2212},[2213],{"type":776,"content":2214},[2215],{"text":2216,"type":780},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":873,"content":2218},[2219],{"type":776,"content":2220},[2221],{"text":2222,"type":780},"Feel confident in every tank top and sleeveless dress",{"type":873,"content":2224},[2225],{"type":776,"content":2226},[2227],{"text":2228,"type":780},"Haul all those bags from the car to the house in one trip ",{"type":776,"content":2230},[2231],{"text":2232,"type":780},"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":847,"attrs":2234,"content":2235},{"level":849},[2236],{"text":2237,"type":780},"Arm Exercises for Women",{"type":776,"content":2239},[2240],{"text":2241,"type":780},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":776,"content":2243},[2244],{"text":2245,"type":780},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":847,"attrs":2247,"content":2248},{"level":855},[2249],{"text":2250,"type":780},"1. Plank With Bicep Curl",{"type":776,"content":2252},[2253],{"text":2254,"type":780},"Target Muscles: Biceps & Core",{"type":870,"content":2256},[2257,2263,2269],{"type":873,"content":2258},[2259],{"type":776,"content":2260},[2261],{"text":2262,"type":780},"Begin in plank position, holding two dumbbells on the floor",{"type":873,"content":2264},[2265],{"type":776,"content":2266},[2267],{"text":2268,"type":780},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":873,"content":2270},[2271],{"type":776,"content":2272},[2273],{"text":2274,"type":780},"Maintain plank position and repeat with the other arm",{"type":847,"attrs":2276,"content":2277},{"level":855},[2278],{"text":2279,"type":780},"2. Overhead Tricep Extension",{"type":776,"content":2281},[2282],{"text":2283,"type":780},"Target Muscles: Triceps",{"type":870,"content":2285},[2286,2292,2298,2304],{"type":873,"content":2287},[2288],{"type":776,"content":2289},[2290],{"text":2291,"type":780},"Hold the weight overhead with both hands",{"type":873,"content":2293},[2294],{"type":776,"content":2295},[2296],{"text":2297,"type":780},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":873,"content":2299},[2300],{"type":776,"content":2301},[2302],{"text":2303,"type":780},"Straighten your elbows and extend the weight overhead",{"type":873,"content":2305},[2306],{"type":776,"content":2307},[2308],{"text":2309,"type":780},"Hold the fully extended position for a moment, then repeat slowly",{"type":776,"content":2311},[2312],{"text":2313,"type":780},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":847,"attrs":2315,"content":2316},{"level":855},[2317],{"text":2318,"type":780},"3. Upright Row ",{"type":776,"content":2320},[2321],{"text":2322,"type":780},"Target Muscles: Traps & Deltoids",{"type":870,"content":2324},[2325,2331,2337],{"type":873,"content":2326},[2327],{"type":776,"content":2328},[2329],{"text":2330,"type":780},"Begin standing with your feet hip-width apart",{"type":873,"content":2332},[2333],{"type":776,"content":2334},[2335],{"text":2336,"type":780},"Lift your barbell or dumbbells straight up toward your chin",{"type":873,"content":2338},[2339],{"type":776,"content":2340},[2341],{"text":2342,"type":780},"Pause at the top of the lift, lower, and repeat",{"type":847,"attrs":2344,"content":2345},{"level":855},[2346],{"text":2347,"type":780},"4. Lateral Arm Raise",{"type":776,"content":2349},[2350],{"text":2351,"type":780},"Target Muscles: Triceps & Shoulders",{"type":870,"content":2353},[2354,2360,2366],{"type":873,"content":2355},[2356],{"type":776,"content":2357},[2358],{"text":2359,"type":780},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":873,"content":2361},[2362],{"type":776,"content":2363},[2364],{"text":2365,"type":780},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":873,"content":2367},[2368],{"type":776,"content":2369},[2370],{"text":2371,"type":780},"Lower and repeat",{"type":847,"attrs":2373,"content":2374},{"level":855},[2375],{"text":2376,"type":780},"5. Dumbbell Bench Press",{"type":776,"content":2378},[2379],{"text":2380,"type":780},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":870,"content":2382},[2383,2389,2395,2406],{"type":873,"content":2384},[2385],{"type":776,"content":2386},[2387],{"text":2388,"type":780},"Begin laying on a bench with your feet flat on the floor",{"type":873,"content":2390},[2391],{"type":776,"content":2392},[2393],{"text":2394,"type":780},"Lift the dumbbells to chest height, with your hands facing forward",{"type":873,"content":2396},[2397],{"type":776,"content":2398},[2399,2401],{"text":2400,"type":780},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2402,"type":780,"marks":2403},"(don’t let the dumbbells touch)",[2404],{"type":2405},"italic",{"type":873,"content":2407},[2408],{"type":776,"content":2409},[2410],{"text":2411,"type":780},"Lower your arms and repeat",{"type":847,"attrs":2413,"content":2414},{"level":855},[2415],{"text":2416,"type":780},"6. Tricep Dips",{"type":776,"content":2418},[2419],{"text":2283,"type":780},{"type":870,"content":2421},[2422,2428,2434],{"type":873,"content":2423},[2424],{"type":776,"content":2425},[2426],{"text":2427,"type":780},"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":873,"content":2429},[2430],{"type":776,"content":2431},[2432],{"text":2433,"type":780},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":873,"content":2435},[2436],{"type":776,"content":2437},[2438],{"text":2439,"type":780},"Push yourself back up until your arms are almost straight, and repeat",{"type":847,"attrs":2441,"content":2442},{"level":855},[2443],{"text":2444,"type":780},"7. Decline Push-Up",{"type":776,"content":2446},[2447],{"text":2448,"type":780},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":870,"content":2450},[2451,2457,2463],{"type":873,"content":2452},[2453],{"type":776,"content":2454},[2455],{"text":2456,"type":780},"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":873,"content":2458},[2459],{"type":776,"content":2460},[2461],{"text":2462,"type":780},"Brace your core and glutes, and lower yourself down into a push-up",{"type":873,"content":2464},[2465],{"type":776,"content":2466},[2467],{"text":2468,"type":780},"Extend your elbows to push yourself up, and repeat",{"type":847,"attrs":2470,"content":2471},{"level":855},[2472],{"text":2473,"type":780},"8. Diamond Push-Up",{"type":776,"content":2475},[2476],{"text":2477,"type":780},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":870,"content":2479},[2480,2486,2492],{"type":873,"content":2481},[2482],{"type":776,"content":2483},[2484],{"text":2485,"type":780},"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":873,"content":2487},[2488],{"type":776,"content":2489},[2490],{"text":2491,"type":780},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":873,"content":2493},[2494],{"type":776,"content":2495},[2496],{"text":2497,"type":780},"Push yourself back up and repeat",{"type":776,"content":2499},[2500,2502,2509],{"text":2501,"type":780},"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":2503,"type":780,"marks":2504},"FightCamp Community",[2505],{"type":785,"attrs":2506},{"href":2507,"uuid":48,"anchor":48,"custom":2508,"target":788,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2510,"type":780}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":847,"attrs":2512,"content":2513},{"level":849},[2514],{"text":2515,"type":780},"Train Like a Woman",{"type":776,"content":2517},[2518,2519,2524],{"text":1648,"type":780},{"text":1341,"type":780,"marks":2520},[2521],{"type":785,"attrs":2522},{"href":1653,"uuid":48,"anchor":48,"custom":2523,"target":788,"linktype":13},{},{"text":1656,"type":780},{"type":776,"content":2526},[2527],{"text":1941,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2530,"component":118,"meta_info":2531,"meta_title":7,"block_image":2532,"cover_image":2533,"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":2538,"title":2539,"plugin":43,"description":2540},"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":2542,"alt":2543,"name":7,"focus":7,"title":2543,"filename":2544,"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,[1683],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2555,"created_at":2556,"published_at":2557,"updated_at":2558,"id":2559,"uuid":2560,"content":2561,"slug":2959,"full_slug":2960,"sort_by_date":48,"position":2961,"tag_list":2962,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":2963,"first_published_at":2557,"release_id":48,"lang":60,"path":1686,"alternates":2964,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2562,"faqs":2563,"title":2555,"topic":2572,"author":2587,"content":2588,"category":2941,"schedule":2124,"component":1429,"meta_info":2949,"cover_image":2953,"description":2957,"contributors":2958},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2564,2568],{"_uid":2565,"answer":2566,"question":2567,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2569,"answer":2570,"question":2571,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2573,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2585,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2574,"component":39,"meta_info":2582,"block_image":2583,"cover_image":2584,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2575,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2580,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2576,"component":118,"meta_info":2577,"meta_title":7,"block_image":2578,"cover_image":2579,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":773,"content":2589},[2590,2595,2610,2624,2629,2633,2638,2642,2680,2684,2689,2693,2697,2702,2706,2711,2725,2729,2749,2754,2758,2762,2820,2825,2829,2833,2859,2872,2877,2881,2885,2911,2915,2920,2924,2928,2938],{"type":847,"attrs":2591,"content":2592},{"level":849},[2593],{"text":2594,"type":780},"How to Stay Motivated to Work Out",{"type":776,"content":2596},[2597,2599,2608],{"text":2598,"type":780},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2600,"type":780,"marks":2601},"New Year’s Resolutions",[2602,2606],{"type":785,"attrs":2603},{"href":2604,"uuid":48,"anchor":48,"custom":2605,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2607},"underline",{"text":2609,"type":780},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":776,"content":2611},[2612,2614,2622],{"text":2613,"type":780},"But what happens if you're looking for motivation to work out in the ",{"text":2615,"type":780,"marks":2616},"middle of summer",[2617,2621],{"type":785,"attrs":2618},{"href":2619,"uuid":48,"anchor":48,"custom":2620,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2607},{"text":2623,"type":780}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":847,"attrs":2625,"content":2626},{"level":849},[2627],{"text":2628,"type":780},"Motivation vs. Determination",{"type":776,"content":2630},[2631],{"text":2632,"type":780},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":847,"attrs":2634,"content":2635},{"level":855},[2636],{"text":2637,"type":780},"Motivation",{"type":776,"content":2639},[2640],{"text":2641,"type":780},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":870,"content":2643},[2644,2650,2656,2662,2668,2674],{"type":873,"content":2645},[2646],{"type":776,"content":2647},[2648],{"text":2649,"type":780},"Movies",{"type":873,"content":2651},[2652],{"type":776,"content":2653},[2654],{"text":2655,"type":780},"Books",{"type":873,"content":2657},[2658],{"type":776,"content":2659},[2660],{"text":2661,"type":780},"Quotes",{"type":873,"content":2663},[2664],{"type":776,"content":2665},[2666],{"text":2667,"type":780},"Speeches",{"type":873,"content":2669},[2670],{"type":776,"content":2671},[2672],{"text":2673,"type":780},"Social media posts",{"type":873,"content":2675},[2676],{"type":776,"content":2677},[2678],{"text":2679,"type":780},"Success stories",{"type":776,"content":2681},[2682],{"text":2683,"type":780},"These are things that essentially make you want to start something, like a workout.",{"type":847,"attrs":2685,"content":2686},{"level":855},[2687],{"text":2688,"type":780},"Determination",{"type":776,"content":2690},[2691],{"text":2692,"type":780},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":776,"content":2694},[2695],{"text":2696,"type":780},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":847,"attrs":2698,"content":2699},{"level":849},[2700],{"text":2701,"type":780},"Finding That Drive",{"type":776,"content":2703},[2704],{"text":2705,"type":780},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":847,"attrs":2707,"content":2708},{"level":855},[2709],{"text":2710,"type":780},"Working Out at Home",{"type":776,"content":2712},[2713,2715,2723],{"text":2714,"type":780},"The wonderful thing about ",{"text":2716,"type":780,"marks":2717},"working out from home",[2718,2722],{"type":785,"attrs":2719},{"href":2720,"uuid":48,"anchor":48,"custom":2721,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2607},{"text":2724,"type":780}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":776,"content":2726},[2727],{"text":2728,"type":780},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":870,"content":2730},[2731,2737,2743],{"type":873,"content":2732},[2733],{"type":776,"content":2734},[2735],{"text":2736,"type":780},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":873,"content":2738},[2739],{"type":776,"content":2740},[2741],{"text":2742,"type":780},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":873,"content":2744},[2745],{"type":776,"content":2746},[2747],{"text":2748,"type":780},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":847,"attrs":2750,"content":2751},{"level":855},[2752],{"text":2753,"type":780},"Staying Committed to Exercising Daily",{"type":776,"content":2755},[2756],{"text":2757,"type":780},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":776,"content":2759},[2760],{"text":2761,"type":780},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":870,"content":2763},[2764,2770,2776,2782,2794,2808],{"type":873,"content":2765},[2766],{"type":776,"content":2767},[2768],{"text":2769,"type":780},"Outdoor walks/hikes in nature",{"type":873,"content":2771},[2772],{"type":776,"content":2773},[2774],{"text":2775,"type":780},"Easy pace swims",{"type":873,"content":2777},[2778],{"type":776,"content":2779},[2780],{"text":2781,"type":780},"Sauna sessions",{"type":873,"content":2783},[2784],{"type":776,"content":2785},[2786],{"text":2787,"type":780,"marks":2788},"Low-intensity yoga",[2789,2793],{"type":785,"attrs":2790},{"href":2791,"uuid":48,"anchor":48,"custom":2792,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2607},{"type":873,"content":2795},[2796],{"type":776,"content":2797},[2798,2806],{"text":2799,"type":780,"marks":2800},"Mobility work",[2801,2805],{"type":785,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2607},{"text":2807,"type":780}," ",{"type":873,"content":2809},[2810],{"type":776,"content":2811},[2812],{"text":2813,"type":780,"marks":2814},"Stretching",[2815,2819],{"type":785,"attrs":2816},{"href":2817,"uuid":48,"anchor":48,"custom":2818,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2607},{"type":847,"attrs":2821,"content":2822},{"level":855},[2823],{"text":2824,"type":780},"Morning Workouts Before Starting the Day",{"type":776,"content":2826},[2827],{"text":2828,"type":780},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":776,"content":2830},[2831],{"text":2832,"type":780},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":870,"content":2834},[2835,2841,2847,2853],{"type":873,"content":2836},[2837],{"type":776,"content":2838},[2839],{"text":2840,"type":780},"Turning off electronics the last hour",{"type":873,"content":2842},[2843],{"type":776,"content":2844},[2845],{"text":2846,"type":780},"Sleeping in a blacked-out environment",{"type":873,"content":2848},[2849],{"type":776,"content":2850},[2851],{"text":2852,"type":780},"Getting to bed at the same time each night",{"type":873,"content":2854},[2855],{"type":776,"content":2856},[2857],{"text":2858,"type":780},"Set out your workout clothes the night before",{"type":776,"content":2860},[2861,2863,2871],{"text":2862,"type":780},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2864,"type":780,"marks":2865},"H.I.I.T. session",[2866,2870],{"type":785,"attrs":2867},{"href":2868,"uuid":48,"anchor":48,"custom":2869,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2607},{"text":845,"type":780},{"type":847,"attrs":2873,"content":2874},{"level":855},[2875],{"text":2876,"type":780},"End-of-Day Workouts",{"type":776,"content":2878},[2879],{"text":2880,"type":780},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":776,"content":2882},[2883],{"text":2884,"type":780},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":870,"content":2886},[2887,2899,2905],{"type":873,"content":2888},[2889],{"type":776,"content":2890},[2891,2893,2897],{"text":2892,"type":780},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2894,"type":780,"marks":2895},"“why” ",[2896],{"type":2405},{"text":2898,"type":780},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":873,"content":2900},[2901],{"type":776,"content":2902},[2903],{"text":2904,"type":780},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":873,"content":2906},[2907],{"type":776,"content":2908},[2909],{"text":2910,"type":780},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":776,"content":2912},[2913],{"text":2914,"type":780},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":847,"attrs":2916,"content":2917},{"level":849},[2918],{"text":2919,"type":780},"Plan Then Execute",{"type":776,"content":2921},[2922],{"text":2923,"type":780},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":847,"attrs":2925,"content":2926},{"level":849},[2927],{"text":1644,"type":780},{"type":776,"content":2929},[2930,2931,2937],{"text":1648,"type":780},{"text":1341,"type":780,"marks":2932},[2933,2936],{"type":785,"attrs":2934},{"href":1653,"uuid":48,"anchor":48,"custom":2935,"target":788,"linktype":13},{},{"type":2607},{"text":1656,"type":780},{"type":776,"content":2939},[2940],{"text":1941,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2942,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2943,"component":118,"meta_info":2944,"meta_title":7,"block_image":2945,"cover_image":2946,"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":2950,"title":2951,"plugin":43,"description":2952},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2954,"alt":2955,"name":7,"focus":7,"title":2955,"filename":2956,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1683],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2966,"created_at":2967,"published_at":2968,"updated_at":2969,"id":2970,"uuid":2971,"content":2972,"slug":3300,"full_slug":3301,"sort_by_date":48,"position":3302,"tag_list":3303,"is_startpage":9,"parent_id":1442,"meta_data":48,"group_id":3304,"first_published_at":2968,"release_id":48,"lang":60,"path":1686,"alternates":3305,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2973,"faqs":2974,"title":2966,"topic":3023,"author":3038,"content":3039,"category":3283,"schedule":3291,"component":1429,"meta_info":3292,"cover_image":3296,"description":3295,"contributors":3299},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2975,2979,2983,2987,2991,2995,2999,3003,3007,3011,3015,3019],{"_uid":2976,"answer":2977,"question":2978,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2980,"answer":2981,"question":2982,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2984,"answer":2985,"question":2986,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2988,"answer":2989,"question":2990,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2992,"answer":2993,"question":2994,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2996,"answer":2997,"question":2998,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":3000,"answer":3001,"question":3002,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":3004,"answer":3005,"question":3006,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":3008,"answer":3009,"question":3010,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":3012,"answer":3013,"question":3014,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":3016,"answer":3017,"question":3018,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":3020,"answer":3021,"question":3022,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3024,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3036,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3025,"component":39,"meta_info":3033,"block_image":3034,"cover_image":3035,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3027,"component":118,"meta_info":3028,"meta_title":7,"block_image":3029,"cover_image":3030,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":773,"content":3040},[3041,3061,3073,3086,3091,3095,3106,3110,3124,3128,3133,3136,3140,3151,3162,3166,3169,3174,3185,3197,3201,3204,3209,3220,3224,3228,3232,3235,3240,3251,3255,3259,3263,3268,3272,3280],{"type":776,"content":3042},[3043,3045,3051,3053,3059],{"text":3044,"type":780},"Out of the ",{"text":3046,"type":780,"marks":3047},"six (6) basic punches",[3048],{"type":785,"attrs":3049},{"href":3050,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":3052,"type":780}," in boxing, punch number one is the ",{"text":3054,"type":780,"marks":3055},"jab",[3056],{"type":785,"attrs":3057},{"href":3058,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":3060,"type":780},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":776,"content":3062},[3063,3065,3071],{"text":3064,"type":780},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":3066,"type":780,"marks":3067},"Coach PJ",[3068],{"type":785,"attrs":3069},{"href":3070,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":3072,"type":780}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":993,"attrs":3074},{"id":3075,"body":3076},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[3077],{"_uid":3078,"link":3079,"image":3081,"title":3083,"component":3085},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":3080,"linktype":13,"fieldtype":14,"cached_url":3080},"https://youtu.be/JM-8c3EqwZg",{"id":3082,"alt":3083,"name":7,"focus":48,"title":3083,"filename":3084,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":847,"attrs":3087,"content":3088},{"level":849},[3089],{"text":3090,"type":780},"5 Most Common Jab Mistakes",{"type":847,"attrs":3092,"content":3093},{"level":855},[3094],{"text":2986,"type":780},{"type":993,"attrs":3096},{"id":3075,"body":3097},[3098],{"url":3099,"_uid":3100,"image":3101,"component":1003,"copyright_details":3105},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":3102,"alt":3103,"name":7,"focus":48,"title":3103,"filename":3104,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":776,"content":3107},[3108],{"text":3109,"type":780},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":870,"content":3111},[3112,3118],{"type":873,"content":3113},[3114],{"type":776,"content":3115},[3116],{"text":3117,"type":780},"While extending the arm to punch",{"type":873,"content":3119},[3120],{"type":776,"content":3121},[3122],{"text":3123,"type":780},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":776,"content":3125},[3126],{"text":3127,"type":780},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":847,"attrs":3129,"content":3130},{"level":855},[3131],{"text":3132,"type":780},"How To Fix It:",{"type":776,"content":3134},[3135],{"text":2989,"type":780},{"type":847,"attrs":3137,"content":3138},{"level":855},[3139],{"text":2994,"type":780},{"type":993,"attrs":3141},{"id":3075,"body":3142},[3143],{"url":3144,"_uid":3145,"image":3146,"component":1003,"copyright_details":3150},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":3147,"alt":3148,"name":7,"focus":48,"title":3148,"filename":3149,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":776,"content":3152},[3153,3155,3160],{"text":3154,"type":780},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":3156,"type":780,"marks":3157},"hook",[3158],{"type":785,"attrs":3159},{"href":1841,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":3161,"type":780}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":847,"attrs":3163,"content":3164},{"level":855},[3165],{"text":3132,"type":780},{"type":776,"content":3167},[3168],{"text":2997,"type":780},{"type":847,"attrs":3170,"content":3171},{"level":855},[3172],{"text":3173,"type":780},"3. Pushing the Jab",{"type":993,"attrs":3175},{"id":3075,"body":3176},[3177],{"url":3178,"_uid":3179,"image":3180,"component":1003,"copyright_details":3184},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":3181,"alt":3182,"name":7,"focus":48,"title":3182,"filename":3183,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":776,"content":3186},[3187,3189,3195],{"text":3188,"type":780},"“Pushing the jab” means leaning into the punch. In your ",{"text":3190,"type":780,"marks":3191},"boxing stance",[3192],{"type":785,"attrs":3193},{"href":3194,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":3196,"type":780},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":847,"attrs":3198,"content":3199},{"level":855},[3200],{"text":3132,"type":780},{"type":776,"content":3202},[3203],{"text":3005,"type":780},{"type":847,"attrs":3205,"content":3206},{"level":855},[3207],{"text":3208,"type":780},"4. Flaring Your Elbows",{"type":993,"attrs":3210},{"id":3075,"body":3211},[3212],{"url":3213,"_uid":3214,"image":3215,"component":1003,"copyright_details":3219},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":3216,"alt":3217,"name":7,"focus":48,"title":3217,"filename":3218,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":776,"content":3221},[3222],{"text":3223,"type":780},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":776,"content":3225},[3226],{"text":3227,"type":780},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":847,"attrs":3229,"content":3230},{"level":855},[3231],{"text":3132,"type":780},{"type":776,"content":3233},[3234],{"text":3013,"type":780},{"type":847,"attrs":3236,"content":3237},{"level":855},[3238],{"text":3239,"type":780},"5. Not Jabbing Enough",{"type":993,"attrs":3241},{"id":3075,"body":3242},[3243],{"url":3244,"_uid":3245,"image":3246,"component":1003,"copyright_details":3250},{"id":7,"url":7,"linktype":1540,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":3247,"alt":3248,"name":7,"focus":48,"title":3248,"filename":3249,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":776,"content":3252},[3253],{"text":3254,"type":780},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":847,"attrs":3256,"content":3257},{"level":855},[3258],{"text":3132,"type":780},{"type":776,"content":3260},[3261],{"text":3262,"type":780},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":847,"attrs":3264,"content":3265},{"level":849},[3266],{"text":3267,"type":780},"Keep On Jabbing",{"type":776,"content":3269},[3270],{"text":3271,"type":780},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. 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FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":3297,"alt":2966,"name":7,"focus":48,"title":2966,"filename":3298,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1683],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1429,"created_at":3307,"published_at":3308,"updated_at":3309,"id":3310,"uuid":3311,"content":3312,"slug":1429,"full_slug":3333,"sort_by_date":48,"position":446,"tag_list":3334,"is_startpage":9,"parent_id":3335,"meta_data":48,"group_id":3336,"first_published_at":3337,"release_id":48,"lang":60,"path":7,"alternates":3338,"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":3313,"component":3314,"meta_info":3315,"custom_content_list":3317},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3316,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3318,3323,3328],{"_uid":3319,"label":3320,"value":3321,"dev_id":3322,"component":780},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3324,"label":3325,"value":3326,"dev_id":3327,"component":780},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3329,"label":3330,"value":3331,"dev_id":3332,"component":780},"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",[],1787353479875]