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Boxing balance keeps a fighter stable during their attack and defensive moves. Professional fighters will intentionally throw their opponent off-balance as a tactical move. Losing precious seconds to regain balance makes a boxer vulnerable and wastes energy. Maintaining balance also improves overall performance in boxing. Awareness of your center of gravity allows you to execute every move with maximum efficiency and power.","Why is balance important in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"379e71ba-b365-4f19-9529-5d179c383681","There are many reasons why you need balance in boxing. Here are four (4) of the top ways balance will improve your boxing: 1. Better Punching Power - Punching power is as much about skill as it is about energy. You need proper balance to execute a skillful, powerful punch. When a boxer has good balance, they can use the full force of their body weight behind every hit. 2. Improved Defense - When you’re balanced, you are less vulnerable to hits from your opponent because you are more capable of evasive maneuvers. If you do get hit, having solid training in balance will help you recover your balance faster. 3. More Agile - Balanced boxers can move more swiftly, incorporating more complex boxing footwork patterns and punch combinations. Agility is all about staying limber and being able to comfortably perform more complicated moves with confidence. 4. Superior Confidence - When a fighter knows it will take a lot to throw them off-balance, they know they have an edge. Feeling steady on your feet adds an extra boost of confidence, helping you feel more prepared for whatever might come at you.","Why do you need balance in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"64e4ecf6-2817-40cc-aa86-5caf6e7bd726","To stay balanced, boxers take a multi-faceted approach to training that includes body awareness, footwork drills, shadowboxing, and technique. Having awareness and control of the body’s center of gravity is first and foremost in keeping balance. In a normal standing position, your center of gravity is around the hips. As you bend your knees in a fighting stance, your center of gravity dips slightly lower, giving you more stability. As you move around, you want to consistently keep your upper body aligned over your lower body. Leaning too far back or forward can tip the balance. Beginners may feel off-balance because they are concentrating too much on the movement of their upper body and arms. It’s important to remember boxing is a full-body workout so you have to keep the entire body active and moving throughout.","How do boxers keep balanced?",{"_uid":680,"answer":681,"question":682,"component":670},"fcca386e-eb9c-490c-ba65-facbcf9ce8b6","Learning how to keep balance while boxing requires practice. Some beginners may have difficulty staying balanced at first, but after a short time, the movement will begin to feel natural. Remember, muscle memory is key to any athletic training! The best ways to work on your balance include: Boxing Footwork Drills - Footwork is a cornerstone of boxing training. Practicing boxing footwork sets you up for success by increasing both balance and agility. Most footwork drills require minimal equipment. Shadowboxing - Another foundational aspect of boxing training is shadowboxing. Shadowboxing helps to polish form and technique. Since you are going through the motions without punching a bag, you can focus more on your balance with every move.","How can I improve my balance for fighting?",{"_uid":684,"answer":685,"question":686,"component":670},"60f8d1e9-43ad-4720-9379-80e72ee9c4db","Boxers of all levels stay balanced following these four (4) tips: 1. Bend Your Knees - Your knees should never be locked when you are boxing. Always keep them slightly bent allowing you to move swiftly and smoothly. 2. Sink Into Your Stance - As you bend your knees in a fighting stance, you are lowering your butt rather than sticking it out behind you as you would in a squatting position. This keeps your torso in line above your center of gravity. 3. Keep Your Feet Down - Boxers move on the balls of their feet and avoid taking large steps that can rapidly change and throw off their center of gravity. Never throw a punch with one of your feet lifted. 4. Punch Lighter - Hitting with full force can easily throw you off-balance. Use less power if you feel at all unsure or unsteady.","How do boxers stay balanced?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":55,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":716,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":727,"content":728},"doc",[729,735,739,743,750,754,758,762,767,771,776,796,801,805,810,814,819,823,828,832,836,840,845,849,853,858,868,873,885,889,894,898,903,919,924,928,933,937],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Balance is one of those things that many people don’t think about – until they don’t have it. Suddenly the importance of balance is paramount is one’s mind.","text",{"type":730,"content":736},[737],{"text":738,"type":734},"All athletes need to work on their balance, and this is especially true for boxers.",{"type":730,"content":740},[741],{"text":742,"type":734},"The intense power and lightning-fast moves of champions require a very acute sense of balance, which is achieved through practice. Beginners should incorporate boxing balance drills early on in their training in order to establish a sense of balance for fighting.",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":734},"Why Is Balance Important In Boxing?",{"type":730,"content":751},[752],{"text":753,"type":734},"Boxers know that maintaining good balance can be the difference between a win and a knockout in the ring.",{"type":730,"content":755},[756],{"text":757,"type":734},"Boxing balance keeps a fighter stable during their attack and defensive moves. Professional fighters will intentionally throw their opponent off-balance as a tactical move. Losing precious seconds to regain balance makes a boxer vulnerable and wastes energy.",{"type":730,"content":759},[760],{"text":761,"type":734},"Maintaining balance also improves overall performance in boxing. Awareness of your center of gravity allows you to execute every move with maximum efficiency and power.",{"type":744,"attrs":763,"content":764},{"level":746},[765],{"text":766,"type":734},"Why Do You Need Balance In Boxing?",{"type":730,"content":768},[769],{"text":770,"type":734},"There are many reasons why you need balance in boxing. Here are four (4) of the top ways balance will improve your boxing:",{"type":744,"attrs":772,"content":773},{"level":746},[774],{"text":775,"type":734},"1. Better Punching Power",{"type":730,"content":777},[778,780,786,794],{"text":779,"type":734},"Punching power is as much about skill as it is about energy ",{"text":781,"type":734,"marks":782}," ",[783],{"type":784,"attrs":785},"styled",{"class":7},{"text":787,"type":734,"marks":788},"(How To Increase Punching Power)",[789],{"type":790,"attrs":791},"link",{"href":792,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed","_blank",{"text":795,"type":734},". You need proper balance to execute a skillful, powerful punch. When a boxer has good balance, they can use the full force of their body weight behind every hit.",{"type":744,"attrs":797,"content":798},{"level":746},[799],{"text":800,"type":734},"2. Improved Defense",{"type":730,"content":802},[803],{"text":804,"type":734},"When you’re balanced, you are less vulnerable to hits from your opponent because you are more capable of evasive maneuvers. If you do get hit, having solid training in balance will help you recover your balance faster.",{"type":744,"attrs":806,"content":807},{"level":746},[808],{"text":809,"type":734},"3. Increased Agility",{"type":730,"content":811},[812],{"text":813,"type":734},"Balanced boxers can move more swiftly, incorporating more complex boxing footwork patterns and punch combinations. Agility is all about staying limber and being able to comfortably perform more complicated moves with confidence.",{"type":744,"attrs":815,"content":816},{"level":746},[817],{"text":818,"type":734},"4. Superior Confidence",{"type":730,"content":820},[821],{"text":822,"type":734},"When a fighter knows it will take a lot to throw them off-balance, they know they have an edge. Feeling steady on your feet adds an extra boost of confidence, helping you feel more prepared for whatever might come at you.",{"type":744,"attrs":824,"content":825},{"level":746},[826],{"text":827,"type":734},"How Do Boxers Keep Balanced?",{"type":730,"content":829},[830],{"text":831,"type":734},"To stay balanced, boxers take a multi-faceted approach to training that includes body awareness, footwork drills, shadowboxing, and technique.",{"type":730,"content":833},[834],{"text":835,"type":734},"Having awareness and control of the body’s center of gravity is first and foremost in keeping balance. In a normal standing position, your center of gravity is around the hips. As you bend your knees in a fighting stance, your center of gravity dips slightly lower, giving you more stability. As you move around, you want to consistently keep your upper body aligned over your lower body. Leaning too far back or forward can tip the balance.",{"type":730,"content":837},[838],{"text":839,"type":734},"Beginners may feel off-balance because they are concentrating too much on the movement of their upper body and arms. It’s important to remember boxing is a full-body workout so you have to keep the entire body active and moving throughout.",{"type":744,"attrs":841,"content":842},{"level":746},[843],{"text":844,"type":734},"How Can I Improve My Balance For Fighting?",{"type":730,"content":846},[847],{"text":848,"type":734},"Learning how to keep balance while boxing requires practice. Some beginners may have difficulty staying balanced at first, but after a short time, the movement will begin to feel natural. Remember, muscle memory is key to any athletic training!",{"type":730,"content":850},[851],{"text":852,"type":734},"The best ways to work on your balance include:",{"type":744,"attrs":854,"content":855},{"level":746},[856],{"text":857,"type":734},"Boxing Footwork Drills",{"type":730,"content":859},[860,866],{"text":861,"type":734,"marks":862},"Footwork",[863],{"type":790,"attrs":864},{"href":865,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":867,"type":734}," is a cornerstone of boxing training. Practicing boxing footwork sets you up for success by increasing both balance and agility. Most footwork drills require minimal equipment.",{"type":744,"attrs":869,"content":870},{"level":746},[871],{"text":872,"type":734},"Shadowboxing",{"type":730,"content":874},[875,877,883],{"text":876,"type":734},"Another foundational aspect of boxing training is ",{"text":878,"type":734,"marks":879},"shadowboxing",[880],{"type":790,"attrs":881},{"href":882,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":884,"type":734},". Shadowboxing helps to polish form and technique. Since you are going through the motions without punching a bag, you can focus more on your balance with every move.",{"type":730,"content":886},[887],{"text":888,"type":734},"Additionally, boxers of all levels should follow these four (4) tips to maintain balance:",{"type":744,"attrs":890,"content":891},{"level":746},[892],{"text":893,"type":734},"1. Bend Your Knees",{"type":730,"content":895},[896],{"text":897,"type":734},"Your knees should never be locked when you are boxing. Always keep them slightly bent allowing you to move swiftly and smoothly.",{"type":744,"attrs":899,"content":900},{"level":746},[901],{"text":902,"type":734},"2. Sink Into Your Stance",{"type":730,"content":904},[905,907,911,917],{"text":906,"type":734},"As you bend your knees in a fighting stance, you are lowering your butt rather than sticking it out behind you as you would in a squatting position ",{"text":781,"type":734,"marks":908},[909],{"type":784,"attrs":910},{"class":7},{"text":912,"type":734,"marks":913},"(The Ultimate Guide To Boxing Stances)",[914],{"type":790,"attrs":915},{"href":916,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":918,"type":734},". This keeps your torso in line above your center of gravity.",{"type":744,"attrs":920,"content":921},{"level":746},[922],{"text":923,"type":734},"3. Keep Your Feet Down",{"type":730,"content":925},[926],{"text":927,"type":734},"Boxers move on the balls of their feet and avoid taking large steps that can rapidly change and throw off their center of gravity. Never throw a punch with one of your feet lifted.",{"type":744,"attrs":929,"content":930},{"level":746},[931],{"text":932,"type":734},"4. Punch Lighter",{"type":730,"content":934},[935],{"text":936,"type":734},"Hitting with full force can easily throw you off-balance. Use less power if you feel at all unsure or unsteady.",{"type":730,"content":938},[939],{"text":940,"type":734},"Staying balanced in boxing is an art form, but all it takes is some consistent training. Beginners will feel the difference in every motion as they learn to command their whole body in every punch. Increasing your balance is one of many boxing skills that will prove invaluable across all athletic pursuits.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":942,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":943,"component":118,"meta_info":944,"meta_title":7,"block_image":945,"cover_image":946,"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},[],[],"2020-12-14 00:00","article",{"_uid":952,"title":953,"plugin":43,"description":954},"0241f698-ce72-4e66-9117-1c2c2cd1b556","How To Improve Balance For Boxing","All boxers know that good balance can make or break a competitive fight. Beginners should practice boxing balance drills to give them an extra edge in training.",{"id":956,"alt":657,"name":7,"focus":48,"title":657,"filename":957,"copyright":7,"fieldtype":50},3349964,"https://a.storyblok.com/f/115220/2400x990/9319a7ee59/how-do-boxers-stay-balanced.jpg",[],"how-do-boxers-stay-balanced","blogs/how-do-boxers-stay-balanced",-420,[],60887917,"032adad4-a16e-4bfc-8d08-24b43149f017","2020-12-14T07:24:00.000Z",[],["Reactive",968],[969,1266,1611,1995,2213,2453],{"name":970,"created_at":971,"published_at":972,"updated_at":973,"id":974,"uuid":975,"content":976,"slug":1257,"full_slug":1258,"sort_by_date":48,"position":1259,"tag_list":1260,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1262,"first_published_at":1263,"release_id":48,"lang":60,"path":1264,"alternates":1265,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":977,"faqs":978,"title":970,"topic":995,"author":1010,"content":1011,"category":1238,"schedule":1246,"component":950,"meta_info":1247,"cover_image":1251,"description":1255,"contributors":1256},"0970fa5a-5687-49ba-9c33-b7285372264c",[979,983,987,991],{"_uid":980,"answer":981,"question":982,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":984,"answer":985,"question":986,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":988,"answer":989,"question":990,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":992,"answer":993,"question":994,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":996,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1008,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":997,"component":39,"meta_info":1005,"block_image":1006,"cover_image":1007,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":998,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1003,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":999,"component":118,"meta_info":1000,"meta_title":7,"block_image":1001,"cover_image":1002,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1012},[1013,1018,1038,1043,1049,1053,1087,1091,1096,1106,1126,1130,1135,1139,1165,1169,1195,1199,1204,1216,1221,1234],{"type":744,"attrs":1014,"content":1015},{"level":746},[1016],{"text":1017,"type":734},"How to Get Better Head Movement in Boxing",{"type":730,"content":1019},[1020,1022,1029,1031,1036],{"text":1021,"type":734},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1023,"type":734,"marks":1024},"movements",[1025],{"type":790,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"custom":1028,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1030,"type":734}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1032,"type":734,"marks":1033},"employ",[1034],{"type":1035},"italic",{"text":1037,"type":734}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":744,"attrs":1039,"content":1040},{"level":746},[1041],{"text":1042,"type":734},"3 Boxing Head Movement Drills",{"type":744,"attrs":1044,"content":1046},{"level":1045},3,[1047],{"text":1048,"type":734},"The 5 Point Pivot Drill",{"type":730,"content":1050},[1051],{"text":1052,"type":734},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1054,"content":1055},"bullet_list",[1056,1063,1069,1075,1081],{"type":1057,"content":1058},"list_item",[1059],{"type":730,"content":1060},[1061],{"text":1062,"type":734},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1057,"content":1064},[1065],{"type":730,"content":1066},[1067],{"text":1068,"type":734},"Weave under to the other side (to avoid hooks)",{"type":1057,"content":1070},[1071],{"type":730,"content":1072},[1073],{"text":1074,"type":734},"Pull back/sway (good for avoiding uppercuts)",{"type":1057,"content":1076},[1077],{"type":730,"content":1078},[1079],{"text":1080,"type":734},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1057,"content":1082},[1083],{"type":730,"content":1084},[1085],{"text":1086,"type":734},"Throw a punch (it's important that defense and offense are fluid) ",{"type":730,"content":1088},[1089],{"text":1090,"type":734},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":744,"attrs":1092,"content":1093},{"level":1045},[1094],{"text":1095,"type":734},"Frame and Shoot Drill",{"type":730,"content":1097},[1098,1100,1104],{"text":1099,"type":734},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1101,"type":734,"marks":1102},"will",[1103],{"type":1035},{"text":1105,"type":734}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1054,"content":1107},[1108,1114,1120],{"type":1057,"content":1109},[1110],{"type":730,"content":1111},[1112],{"text":1113,"type":734},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1057,"content":1115},[1116],{"type":730,"content":1117},[1118],{"text":1119,"type":734},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1057,"content":1121},[1122],{"type":730,"content":1123},[1124],{"text":1125,"type":734},"Once you know what feels best, throw a punch from that position. ",{"type":730,"content":1127},[1128],{"text":1129,"type":734},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":744,"attrs":1131,"content":1132},{"level":1045},[1133],{"text":1134,"type":734},"The Line Drill",{"type":730,"content":1136},[1137],{"text":1138,"type":734},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1054,"content":1140},[1141,1147,1153,1159],{"type":1057,"content":1142},[1143],{"type":730,"content":1144},[1145],{"text":1146,"type":734},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1057,"content":1148},[1149],{"type":730,"content":1150},[1151],{"text":1152,"type":734}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1057,"content":1154},[1155],{"type":730,"content":1156},[1157],{"text":1158,"type":734},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1057,"content":1160},[1161],{"type":730,"content":1162},[1163],{"text":1164,"type":734},"Repeat step 1",{"type":730,"content":1166},[1167],{"text":1168,"type":734},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1054,"content":1170},[1171,1177,1183,1189],{"type":1057,"content":1172},[1173],{"type":730,"content":1174},[1175],{"text":1176,"type":734},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1057,"content":1178},[1179],{"type":730,"content":1180},[1181],{"text":1182,"type":734},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1057,"content":1184},[1185],{"type":730,"content":1186},[1187],{"text":1188,"type":734},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1057,"content":1190},[1191],{"type":730,"content":1192},[1193],{"text":1194,"type":734},"Return to neutral and repeat the sequence",{"type":730,"content":1196},[1197],{"text":1198,"type":734},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":744,"attrs":1200,"content":1201},{"level":746},[1202],{"text":1203,"type":734},"Keep Your Head Moving",{"type":730,"content":1205},[1206,1208,1214],{"text":1207,"type":734},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1023,"type":734,"marks":1209},[1210],{"type":790,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"custom":1213,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1215,"type":734}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":744,"attrs":1217,"content":1218},{"level":746},[1219],{"text":1220,"type":734},"Train Like a Fighter",{"type":730,"content":1222},[1223,1225,1232],{"text":1224,"type":734},"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":1226,"type":734,"marks":1227},"FightCamp",[1228],{"type":790,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"custom":1231,"target":793,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1233,"type":734}," 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":730,"content":1235},[1236],{"text":1237,"type":734},"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":1239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1240,"component":118,"meta_info":1241,"meta_title":7,"block_image":1242,"cover_image":1243,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1248,"title":1249,"plugin":43,"description":1250},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1252,"alt":1253,"name":7,"focus":7,"title":1253,"filename":1254,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1261],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1267,"created_at":1268,"published_at":1269,"updated_at":1270,"id":1271,"uuid":1272,"content":1273,"slug":1605,"full_slug":1606,"sort_by_date":48,"position":1607,"tag_list":1608,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1609,"first_published_at":1269,"release_id":48,"lang":60,"path":1264,"alternates":1610,"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":1274,"faqs":1275,"title":1267,"topic":1324,"author":1339,"content":1340,"category":1588,"schedule":1596,"component":950,"meta_info":1597,"cover_image":1601,"description":1600,"contributors":1604},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1276,1280,1284,1288,1292,1296,1300,1304,1308,1312,1316,1320],{"_uid":1277,"answer":1278,"question":1279,"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":1281,"answer":1282,"question":1283,"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":1285,"answer":1286,"question":1287,"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":1289,"answer":1290,"question":1291,"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":1293,"answer":1294,"question":1295,"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":1297,"answer":1298,"question":1299,"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":1301,"answer":1302,"question":1303,"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":1305,"answer":1306,"question":1307,"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":1309,"answer":1310,"question":1311,"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":1313,"answer":1314,"question":1315,"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":1317,"answer":1318,"question":1319,"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":1321,"answer":1322,"question":1323,"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":1325,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1337,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1326,"component":39,"meta_info":1334,"block_image":1335,"cover_image":1336,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1328,"component":118,"meta_info":1329,"meta_title":7,"block_image":1330,"cover_image":1331,"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":727,"content":1341},[1342,1362,1374,1388,1393,1397,1410,1414,1428,1432,1437,1440,1444,1455,1467,1471,1474,1479,1490,1502,1506,1509,1514,1525,1529,1533,1537,1540,1545,1556,1560,1564,1568,1573,1577,1585],{"type":730,"content":1343},[1344,1346,1352,1354,1360],{"text":1345,"type":734},"Out of the ",{"text":1347,"type":734,"marks":1348},"six (6) basic punches",[1349],{"type":790,"attrs":1350},{"href":1351,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1353,"type":734}," in boxing, punch number one is the ",{"text":1355,"type":734,"marks":1356},"jab",[1357],{"type":790,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1361,"type":734},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":730,"content":1363},[1364,1366,1372],{"text":1365,"type":734},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1367,"type":734,"marks":1368},"Coach PJ",[1369],{"type":790,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1373,"type":734}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1375,"attrs":1376},"blok",{"id":1377,"body":1378},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1379],{"_uid":1380,"link":1381,"image":1383,"title":1385,"component":1387},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1382,"linktype":13,"fieldtype":14,"cached_url":1382},"https://youtu.be/JM-8c3EqwZg",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"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":744,"attrs":1389,"content":1390},{"level":746},[1391],{"text":1392,"type":734},"5 Most Common Jab Mistakes",{"type":744,"attrs":1394,"content":1395},{"level":1045},[1396],{"text":1287,"type":734},{"type":1375,"attrs":1398},{"id":1377,"body":1399},[1400],{"url":1401,"_uid":1403,"image":1404,"component":1408,"copyright_details":1409},{"id":7,"url":7,"linktype":1402,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1405,"alt":1406,"name":7,"focus":48,"title":1406,"filename":1407,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":730,"content":1411},[1412],{"text":1413,"type":734},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1054,"content":1415},[1416,1422],{"type":1057,"content":1417},[1418],{"type":730,"content":1419},[1420],{"text":1421,"type":734},"While extending the arm to punch",{"type":1057,"content":1423},[1424],{"type":730,"content":1425},[1426],{"text":1427,"type":734},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":730,"content":1429},[1430],{"text":1431,"type":734},"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":744,"attrs":1433,"content":1434},{"level":1045},[1435],{"text":1436,"type":734},"How To Fix It:",{"type":730,"content":1438},[1439],{"text":1290,"type":734},{"type":744,"attrs":1441,"content":1442},{"level":1045},[1443],{"text":1295,"type":734},{"type":1375,"attrs":1445},{"id":1377,"body":1446},[1447],{"url":1448,"_uid":1449,"image":1450,"component":1408,"copyright_details":1454},{"id":7,"url":7,"linktype":1402,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1451,"alt":1452,"name":7,"focus":48,"title":1452,"filename":1453,"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":730,"content":1456},[1457,1459,1465],{"text":1458,"type":734},"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":1460,"type":734,"marks":1461},"hook",[1462],{"type":790,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1466,"type":734}," 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":744,"attrs":1468,"content":1469},{"level":1045},[1470],{"text":1436,"type":734},{"type":730,"content":1472},[1473],{"text":1298,"type":734},{"type":744,"attrs":1475,"content":1476},{"level":1045},[1477],{"text":1478,"type":734},"3. Pushing the Jab",{"type":1375,"attrs":1480},{"id":1377,"body":1481},[1482],{"url":1483,"_uid":1484,"image":1485,"component":1408,"copyright_details":1489},{"id":7,"url":7,"linktype":1402,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1486,"alt":1487,"name":7,"focus":48,"title":1487,"filename":1488,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":730,"content":1491},[1492,1494,1500],{"text":1493,"type":734},"“Pushing the jab” means leaning into the punch. In your ",{"text":1495,"type":734,"marks":1496},"boxing stance",[1497],{"type":790,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1501,"type":734},", 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":744,"attrs":1503,"content":1504},{"level":1045},[1505],{"text":1436,"type":734},{"type":730,"content":1507},[1508],{"text":1306,"type":734},{"type":744,"attrs":1510,"content":1511},{"level":1045},[1512],{"text":1513,"type":734},"4. Flaring Your Elbows",{"type":1375,"attrs":1515},{"id":1377,"body":1516},[1517],{"url":1518,"_uid":1519,"image":1520,"component":1408,"copyright_details":1524},{"id":7,"url":7,"linktype":1402,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1521,"alt":1522,"name":7,"focus":48,"title":1522,"filename":1523,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":730,"content":1526},[1527],{"text":1528,"type":734},"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":730,"content":1530},[1531],{"text":1532,"type":734},"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":744,"attrs":1534,"content":1535},{"level":1045},[1536],{"text":1436,"type":734},{"type":730,"content":1538},[1539],{"text":1314,"type":734},{"type":744,"attrs":1541,"content":1542},{"level":1045},[1543],{"text":1544,"type":734},"5. Not Jabbing Enough",{"type":1375,"attrs":1546},{"id":1377,"body":1547},[1548],{"url":1549,"_uid":1550,"image":1551,"component":1408,"copyright_details":1555},{"id":7,"url":7,"linktype":1402,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1552,"alt":1553,"name":7,"focus":48,"title":1553,"filename":1554,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":730,"content":1557},[1558],{"text":1559,"type":734},"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":744,"attrs":1561,"content":1562},{"level":1045},[1563],{"text":1436,"type":734},{"type":730,"content":1565},[1566],{"text":1567,"type":734},"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":744,"attrs":1569,"content":1570},{"level":746},[1571],{"text":1572,"type":734},"Keep On Jabbing",{"type":730,"content":1574},[1575],{"text":1576,"type":734},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":730,"content":1578},[1579,1580,1584],{"text":1224,"type":734},{"text":1226,"type":734,"marks":1581},[1582],{"type":790,"attrs":1583},{"href":1230,"uuid":48,"anchor":48,"target":793,"linktype":13},{"text":1233,"type":734},{"type":730,"content":1586},[1587],{"text":1237,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1589,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1594,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1590,"component":118,"meta_info":1591,"meta_title":7,"block_image":1592,"cover_image":1593,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1598,"title":1599,"plugin":43,"description":1600},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1602,"alt":1267,"name":7,"focus":48,"title":1267,"filename":1603,"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,[1261],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1612,"created_at":1613,"published_at":1614,"updated_at":1615,"id":1616,"uuid":1617,"content":1618,"slug":1988,"full_slug":1989,"sort_by_date":48,"position":1990,"tag_list":1991,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1992,"first_published_at":1993,"release_id":48,"lang":60,"path":1264,"alternates":1994,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1619,"faqs":1620,"title":1612,"topic":1649,"author":1664,"content":1665,"category":1969,"schedule":1977,"component":950,"meta_info":1978,"cover_image":1982,"description":1986,"contributors":1987},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1621,1625,1629,1633,1637,1641,1645],{"_uid":1622,"answer":1623,"question":1624,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1626,"answer":1627,"question":1628,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1630,"answer":1631,"question":1632,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1634,"answer":1635,"question":1636,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1638,"answer":1639,"question":1640,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1642,"answer":1643,"question":1644,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1646,"answer":1647,"question":1648,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1650,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1662,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1651,"component":39,"meta_info":1659,"block_image":1660,"cover_image":1661,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1652,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1657,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1658,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1653,"component":118,"meta_info":1654,"meta_title":7,"block_image":1655,"cover_image":1656,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1666},[1667,1672,1676,1680,1684,1704,1708,1712,1716,1721,1725,1769,1774,1778,1792,1796,1819,1824,1828,1897,1902,1906,1926,1931,1945,1949,1954,1965],{"type":744,"attrs":1668,"content":1669},{"level":746},[1670],{"text":1671,"type":734},"Boxing Terminology",{"type":730,"content":1673},[1674],{"text":1675,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":744,"attrs":1677,"content":1678},{"level":746},[1679],{"text":1624,"type":734},{"type":730,"content":1681},[1682],{"text":1683,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1054,"content":1685},[1686,1692],{"type":1057,"content":1687},[1688],{"type":730,"content":1689},[1690],{"text":1691,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1057,"content":1693},[1694],{"type":730,"content":1695},[1696,1698,1702],{"text":1697,"type":734},"Southpaw Stance",{"text":781,"type":734,"marks":1699},[1700],{"type":1701},"bold",{"text":1703,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":744,"attrs":1705,"content":1706},{"level":746},[1707],{"text":1628,"type":734},{"type":730,"content":1709},[1710],{"text":1711,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":1713},[1714],{"text":1715,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":744,"attrs":1717,"content":1718},{"level":1045},[1719],{"text":1720,"type":734},"Boxing Punches",{"type":730,"content":1722},[1723],{"text":1724,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1054,"content":1726},[1727,1733,1739,1745,1751,1757,1763],{"type":1057,"content":1728},[1729],{"type":730,"content":1730},[1731],{"text":1732,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1057,"content":1734},[1735],{"type":730,"content":1736},[1737],{"text":1738,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1057,"content":1740},[1741],{"type":730,"content":1742},[1743],{"text":1744,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1057,"content":1746},[1747],{"type":730,"content":1748},[1749],{"text":1750,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1057,"content":1752},[1753],{"type":730,"content":1754},[1755],{"text":1756,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1057,"content":1758},[1759],{"type":730,"content":1760},[1761],{"text":1762,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1057,"content":1764},[1765],{"type":730,"content":1766},[1767],{"text":1768,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":744,"attrs":1770,"content":1771},{"level":1045},[1772],{"text":1773,"type":734},"Boxing Movements",{"type":730,"content":1775},[1776],{"text":1777,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1054,"content":1779},[1780,1786],{"type":1057,"content":1781},[1782],{"type":730,"content":1783},[1784],{"text":1785,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1057,"content":1787},[1788],{"type":730,"content":1789},[1790],{"text":1791,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":1793},[1794],{"text":1795,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1054,"content":1797},[1798,1813],{"type":1057,"content":1799},[1800],{"type":730,"content":1801},[1802,1811],{"text":1803,"type":734,"marks":1804},"Shoulder Roll",[1805,1809],{"type":790,"attrs":1806},{"href":1807,"uuid":48,"anchor":48,"custom":1808,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1810},"underline",{"text":1812,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1057,"content":1814},[1815],{"type":730,"content":1816},[1817],{"text":1818,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":744,"attrs":1820,"content":1821},{"level":1045},[1822],{"text":1823,"type":734},"Boxing Training",{"type":730,"content":1825},[1826],{"text":1827,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1829,"attrs":1830,"content":1833},"ordered_list",{"order":1831},{"order":1832},1,[1834,1840,1846,1860,1874],{"type":1057,"content":1835},[1836],{"type":730,"content":1837},[1838],{"text":1839,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1057,"content":1841},[1842],{"type":730,"content":1843},[1844],{"text":1845,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1057,"content":1847},[1848],{"type":730,"content":1849},[1850,1858],{"text":1851,"type":734,"marks":1852},"Mittwork",[1853,1857],{"type":790,"attrs":1854},{"href":1855,"uuid":48,"anchor":48,"custom":1856,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1810},{"text":1859,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1057,"content":1861},[1862],{"type":730,"content":1863},[1864,1872],{"text":1865,"type":734,"marks":1866},"Sparring",[1867,1871],{"type":790,"attrs":1868},{"href":1869,"uuid":48,"anchor":48,"custom":1870,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1810},{"text":1873,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1057,"content":1875},[1876],{"type":730,"content":1877},[1878,1886,1888,1895],{"text":1879,"type":734,"marks":1880},"Roadwork",[1881,1885],{"type":790,"attrs":1882},{"href":1883,"uuid":48,"anchor":48,"custom":1884,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1810},{"text":1887,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1889,"type":734,"marks":1890},"roadwork drills",[1891,1894],{"type":790,"attrs":1892},{"href":1883,"uuid":48,"anchor":48,"custom":1893,"target":793,"linktype":13},{},{"type":1810},{"text":1896,"type":734}," to add to your boxer training.",{"type":744,"attrs":1898,"content":1899},{"level":1045},[1900],{"text":1901,"type":734},"Heavy Bag Training",{"type":730,"content":1903},[1904],{"text":1905,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1054,"content":1907},[1908,1914,1920],{"type":1057,"content":1909},[1910],{"type":730,"content":1911},[1912],{"text":1913,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1057,"content":1915},[1916],{"type":730,"content":1917},[1918],{"text":1919,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1057,"content":1921},[1922],{"type":730,"content":1923},[1924],{"text":1925,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":744,"attrs":1927,"content":1928},{"level":1045},[1929],{"text":1930,"type":734},"Recovery",{"type":730,"content":1932},[1933,1935,1943],{"text":1934,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1936,"type":734,"marks":1937},"interview with FightCamp Trainer Coach PJ",[1938,1942],{"type":790,"attrs":1939},{"href":1940,"uuid":48,"anchor":48,"custom":1941,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1810},{"text":1944,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":1946},[1947],{"text":1948,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":744,"attrs":1950,"content":1951},{"level":746},[1952],{"text":1953,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":1955},[1956,1957,1963],{"text":1224,"type":734},{"text":1226,"type":734,"marks":1958},[1959,1962],{"type":790,"attrs":1960},{"href":1230,"uuid":48,"anchor":48,"custom":1961,"target":793,"linktype":13},{},{"type":1810},{"text":1964,"type":734}," 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":730,"content":1966},[1967],{"text":1968,"type":734},"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":1970,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1971,"component":118,"meta_info":1972,"meta_title":7,"block_image":1973,"cover_image":1974,"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},[],[],"2023-01-22 00:00",{"_uid":1979,"title":1980,"plugin":43,"description":1981},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1983,"alt":1984,"name":7,"focus":7,"title":1984,"filename":1985,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1261],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1996,"created_at":1997,"published_at":1998,"updated_at":1999,"id":2000,"uuid":2001,"content":2002,"slug":2207,"full_slug":2208,"sort_by_date":48,"position":2209,"tag_list":2210,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2211,"first_published_at":1998,"release_id":48,"lang":60,"path":1264,"alternates":2212,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2003,"faqs":2004,"title":1996,"topic":2021,"author":2036,"content":2037,"category":2188,"schedule":2196,"component":950,"meta_info":2197,"cover_image":2201,"description":2205,"contributors":2206},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2005,2009,2013,2017],{"_uid":2006,"answer":2007,"question":2008,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2010,"answer":2011,"question":2012,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2014,"answer":2015,"question":2016,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2018,"answer":2019,"question":2020,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2022,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2034,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2035,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2023,"component":39,"meta_info":2031,"block_image":2032,"cover_image":2033,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2024,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2029,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2025,"component":118,"meta_info":2026,"meta_title":7,"block_image":2027,"cover_image":2028,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2038},[2039,2043,2056,2060,2065,2068,2073,2078,2082,2087,2091,2096,2100,2105,2109,2114,2128,2132,2136,2140,2144,2149,2153,2167,2171,2175,2185],{"type":730,"content":2040},[2041],{"text":2042,"type":734},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":730,"content":2044},[2045,2047,2054],{"text":2046,"type":734},"Running for boxers is a critical element of ",{"text":1889,"type":734,"marks":2048},[2049,2053],{"type":790,"attrs":2050},{"href":2051,"uuid":48,"anchor":48,"custom":2052,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1810},{"text":2055,"type":734}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":730,"content":2057},[2058],{"text":2059,"type":734},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":744,"attrs":2061,"content":2062},{"level":746},[2063],{"text":2064,"type":734},"Is Running Good for Boxing?",{"type":730,"content":2066},[2067],{"text":2007,"type":734},{"type":744,"attrs":2069,"content":2070},{"level":746},[2071],{"text":2072,"type":734},"Benefits of Running for Boxers",{"type":744,"attrs":2074,"content":2075},{"level":1045},[2076],{"text":2077,"type":734},"Builds Endurance & Stamina",{"type":730,"content":2079},[2080],{"text":2081,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":744,"attrs":2083,"content":2084},{"level":1045},[2085],{"text":2086,"type":734},"Improves Cardiovascular System",{"type":730,"content":2088},[2089],{"text":2090,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":744,"attrs":2092,"content":2093},{"level":1045},[2094],{"text":2095,"type":734},"Strengthens Lower Body",{"type":730,"content":2097},[2098],{"text":2099,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":744,"attrs":2101,"content":2102},{"level":1045},[2103],{"text":2104,"type":734},"Teaches Discipline",{"type":730,"content":2106},[2107],{"text":2108,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":744,"attrs":2110,"content":2111},{"level":1045},[2112],{"text":2113,"type":734},"Enhances Mental Clarity",{"type":730,"content":2115},[2116,2118,2126],{"text":2117,"type":734},"Much like boxing, running can be a form of ",{"text":2119,"type":734,"marks":2120},"meditative movement",[2121,2125],{"type":790,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1810},{"text":2127,"type":734}," that clears your head and focuses your mind.",{"type":744,"attrs":2129,"content":2130},{"level":746},[2131],{"text":2016,"type":734},{"type":730,"content":2133},[2134],{"text":2135,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":2137},[2138],{"text":2139,"type":734},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":730,"content":2141},[2142],{"text":2143,"type":734},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":744,"attrs":2145,"content":2146},{"level":746},[2147],{"text":2148,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":2150},[2151],{"text":2152,"type":734},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":730,"content":2154},[2155,2157,2165],{"text":2156,"type":734},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2158,"type":734,"marks":2159},"10 minutes of running",[2160,2164],{"type":790,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"custom":2163,"target":793,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1810},{"text":2166,"type":734}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":730,"content":2168},[2169],{"text":2170,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":744,"attrs":2172,"content":2173},{"level":746},[2174],{"text":1220,"type":734},{"type":730,"content":2176},[2177,2178,2184],{"text":1224,"type":734},{"text":1226,"type":734,"marks":2179},[2180,2183],{"type":790,"attrs":2181},{"href":1230,"uuid":48,"anchor":48,"custom":2182,"target":793,"linktype":13},{},{"type":1810},{"text":1964,"type":734},{"type":730,"content":2186},[2187],{"text":1968,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2189,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2194,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2190,"component":118,"meta_info":2191,"meta_title":7,"block_image":2192,"cover_image":2193,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2198,"title":2199,"plugin":43,"description":2200},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2202,"alt":2203,"name":7,"focus":7,"title":2203,"filename":2204,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1261],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2214,"created_at":2215,"published_at":2216,"updated_at":2217,"id":2218,"uuid":2219,"content":2220,"slug":2446,"full_slug":2447,"sort_by_date":48,"position":2448,"tag_list":2449,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2450,"first_published_at":2451,"release_id":48,"lang":60,"path":1264,"alternates":2452,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2221,"faqs":2222,"title":2214,"topic":2235,"author":2250,"content":2251,"category":2427,"schedule":2435,"component":950,"meta_info":2436,"cover_image":2440,"description":2444,"contributors":2445},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2223,2227,2231],{"_uid":2224,"answer":2225,"question":2226,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2228,"answer":2229,"question":2230,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2232,"answer":2233,"question":2234,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2236,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2248,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2237,"component":39,"meta_info":2245,"block_image":2246,"cover_image":2247,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2238,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2239,"component":118,"meta_info":2240,"meta_title":7,"block_image":2241,"cover_image":2242,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":2252},[2253,2257,2261,2265,2269,2283,2329,2343,2348,2372,2406,2410,2414,2424],{"type":744,"attrs":2254,"content":2255},{"level":746},[2256],{"text":2226,"type":734},{"type":730,"content":2258},[2259],{"text":2260,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":2262},[2263],{"text":2264,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":744,"attrs":2266,"content":2267},{"level":746},[2268],{"text":2230,"type":734},{"type":730,"content":2270},[2271,2273,2281],{"text":2272,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2274,"type":734,"marks":2275},"National Academy of Sports Medicine",[2276,2280],{"type":790,"attrs":2277},{"href":2278,"uuid":48,"anchor":48,"custom":2279,"target":793,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1810},{"text":2282,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1829,"attrs":2284,"content":2286},{"order":2285},{"order":1832},[2287,2293,2299,2305,2311,2317,2323],{"type":1057,"content":2288},[2289],{"type":730,"content":2290},[2291],{"text":2292,"type":734},"A plateau or decline in workout performance or progress",{"type":1057,"content":2294},[2295],{"type":730,"content":2296},[2297],{"text":2298,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1057,"content":2300},[2301],{"type":730,"content":2302},[2303],{"text":2304,"type":734},"Excessive sweating or overheating",{"type":1057,"content":2306},[2307],{"type":730,"content":2308},[2309],{"text":2310,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1057,"content":2312},[2313],{"type":730,"content":2314},[2315],{"text":2316,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1057,"content":2318},[2319],{"type":730,"content":2320},[2321],{"text":2322,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1057,"content":2324},[2325],{"type":730,"content":2326},[2327],{"text":2328,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":2330},[2331,2333,2341],{"text":2332,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2334,"type":734,"marks":2335},"FightCamp App",[2336,2340],{"type":790,"attrs":2337},{"href":2338,"uuid":48,"anchor":48,"custom":2339,"target":793,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1810},{"text":2342,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":744,"attrs":2344,"content":2345},{"level":746},[2346],{"text":2347,"type":734},"A Day of Rest",{"type":730,"content":2349},[2350,2352,2360,2362,2370],{"text":2351,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2353,"type":734,"marks":2354},"Aaron",[2355,2359],{"type":790,"attrs":2356},{"href":2357,"uuid":48,"anchor":48,"custom":2358,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1810},{"text":2361,"type":734}," and ",{"text":2363,"type":734,"marks":2364},"Flo",[2365,2369],{"type":790,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"custom":2368,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1810},{"text":2371,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":2373},[2374,2376,2384,2386,2394,2396,2404],{"text":2375,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2377,"type":734,"marks":2378},"researchers",[2379,2383],{"type":790,"attrs":2380},{"href":2381,"uuid":48,"anchor":48,"custom":2382,"target":793,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1810},{"text":2385,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2387,"type":734,"marks":2388},"FightCamp Trainers",[2389,2393],{"type":790,"attrs":2390},{"href":2391,"uuid":48,"anchor":48,"custom":2392,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1810},{"text":2395,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2397,"type":734,"marks":2398},"neurological connections",[2399,2403],{"type":790,"attrs":2400},{"href":2401,"uuid":48,"anchor":48,"custom":2402,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1810},{"text":2405,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":2407},[2408],{"text":2409,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":744,"attrs":2411,"content":2412},{"level":746},[2413],{"text":1220,"type":734},{"type":730,"content":2415},[2416,2417,2423],{"text":1224,"type":734},{"text":1226,"type":734,"marks":2418},[2419,2422],{"type":790,"attrs":2420},{"href":1230,"uuid":48,"anchor":48,"custom":2421,"target":793,"linktype":13},{},{"type":1810},{"text":1964,"type":734},{"type":730,"content":2425},[2426],{"text":1968,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2429,"component":118,"meta_info":2430,"meta_title":7,"block_image":2431,"cover_image":2432,"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},[],[],"2023-01-12 00:00",{"_uid":2437,"title":2438,"plugin":43,"description":2439},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2441,"alt":2442,"name":7,"focus":7,"title":2442,"filename":2443,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1261],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2454,"created_at":2455,"published_at":2456,"updated_at":2457,"id":2458,"uuid":2459,"content":2460,"slug":2858,"full_slug":2859,"sort_by_date":48,"position":2860,"tag_list":2861,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2862,"first_published_at":2863,"release_id":48,"lang":60,"path":1264,"alternates":2864,"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":2461,"faqs":2462,"title":2454,"topic":2467,"author":1664,"content":2482,"category":2839,"schedule":2847,"component":950,"meta_info":2848,"cover_image":2852,"description":2856,"contributors":2857},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2463],{"_uid":2464,"answer":2465,"question":2466,"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":2468,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2480,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2469,"component":39,"meta_info":2477,"block_image":2478,"cover_image":2479,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2470,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2471,"component":118,"meta_info":2472,"meta_title":7,"block_image":2473,"cover_image":2474,"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":727,"content":2483},[2484,2488,2492,2496,2509,2541,2545,2550,2554,2558,2563,2567,2587,2592,2596,2622,2626,2631,2635,2655,2660,2664,2684,2689,2693,2723,2728,2731,2751,2756,2760,2780,2785,2789,2809,2822,2827,2836],{"type":730,"content":2485},[2486],{"text":2487,"type":734},"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":730,"content":2489},[2490],{"text":2491,"type":734},"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":730,"content":2493},[2494],{"text":2495,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":2497},[2498,2500,2507],{"text":2499,"type":734},"With consistent resistance training and ",{"text":2501,"type":734,"marks":2502},"healthy nutrition",[2503],{"type":790,"attrs":2504},{"href":2505,"uuid":48,"anchor":48,"custom":2506,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2508,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":1054,"content":2510},[2511,2517,2523,2529,2535],{"type":1057,"content":2512},[2513],{"type":730,"content":2514},[2515],{"text":2516,"type":734},"Throw a solid punch",{"type":1057,"content":2518},[2519],{"type":730,"content":2520},[2521],{"text":2522,"type":734},"Carry your kids or fur babies",{"type":1057,"content":2524},[2525],{"type":730,"content":2526},[2527],{"text":2528,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1057,"content":2530},[2531],{"type":730,"content":2532},[2533],{"text":2534,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":1057,"content":2536},[2537],{"type":730,"content":2538},[2539],{"text":2540,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":2542},[2543],{"text":2544,"type":734},"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":744,"attrs":2546,"content":2547},{"level":746},[2548],{"text":2549,"type":734},"Arm Exercises for Women",{"type":730,"content":2551},[2552],{"text":2553,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":2555},[2556],{"text":2557,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":744,"attrs":2559,"content":2560},{"level":1045},[2561],{"text":2562,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":2564},[2565],{"text":2566,"type":734},"Target Muscles: Biceps & Core",{"type":1054,"content":2568},[2569,2575,2581],{"type":1057,"content":2570},[2571],{"type":730,"content":2572},[2573],{"text":2574,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":1057,"content":2576},[2577],{"type":730,"content":2578},[2579],{"text":2580,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1057,"content":2582},[2583],{"type":730,"content":2584},[2585],{"text":2586,"type":734},"Maintain plank position and repeat with the other arm",{"type":744,"attrs":2588,"content":2589},{"level":1045},[2590],{"text":2591,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":2593},[2594],{"text":2595,"type":734},"Target Muscles: Triceps",{"type":1054,"content":2597},[2598,2604,2610,2616],{"type":1057,"content":2599},[2600],{"type":730,"content":2601},[2602],{"text":2603,"type":734},"Hold the weight overhead with both hands",{"type":1057,"content":2605},[2606],{"type":730,"content":2607},[2608],{"text":2609,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1057,"content":2611},[2612],{"type":730,"content":2613},[2614],{"text":2615,"type":734},"Straighten your elbows and extend the weight overhead",{"type":1057,"content":2617},[2618],{"type":730,"content":2619},[2620],{"text":2621,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":2623},[2624],{"text":2625,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":744,"attrs":2627,"content":2628},{"level":1045},[2629],{"text":2630,"type":734},"3. Upright Row ",{"type":730,"content":2632},[2633],{"text":2634,"type":734},"Target Muscles: Traps & Deltoids",{"type":1054,"content":2636},[2637,2643,2649],{"type":1057,"content":2638},[2639],{"type":730,"content":2640},[2641],{"text":2642,"type":734},"Begin standing with your feet hip-width apart",{"type":1057,"content":2644},[2645],{"type":730,"content":2646},[2647],{"text":2648,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":1057,"content":2650},[2651],{"type":730,"content":2652},[2653],{"text":2654,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":744,"attrs":2656,"content":2657},{"level":1045},[2658],{"text":2659,"type":734},"4. Lateral Arm Raise",{"type":730,"content":2661},[2662],{"text":2663,"type":734},"Target Muscles: Triceps & Shoulders",{"type":1054,"content":2665},[2666,2672,2678],{"type":1057,"content":2667},[2668],{"type":730,"content":2669},[2670],{"text":2671,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1057,"content":2673},[2674],{"type":730,"content":2675},[2676],{"text":2677,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1057,"content":2679},[2680],{"type":730,"content":2681},[2682],{"text":2683,"type":734},"Lower and repeat",{"type":744,"attrs":2685,"content":2686},{"level":1045},[2687],{"text":2688,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":2690},[2691],{"text":2692,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1054,"content":2694},[2695,2701,2707,2717],{"type":1057,"content":2696},[2697],{"type":730,"content":2698},[2699],{"text":2700,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":1057,"content":2702},[2703],{"type":730,"content":2704},[2705],{"text":2706,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1057,"content":2708},[2709],{"type":730,"content":2710},[2711,2713],{"text":2712,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2714,"type":734,"marks":2715},"(don’t let the dumbbells touch)",[2716],{"type":1035},{"type":1057,"content":2718},[2719],{"type":730,"content":2720},[2721],{"text":2722,"type":734},"Lower your arms and repeat",{"type":744,"attrs":2724,"content":2725},{"level":1045},[2726],{"text":2727,"type":734},"6. Tricep Dips",{"type":730,"content":2729},[2730],{"text":2595,"type":734},{"type":1054,"content":2732},[2733,2739,2745],{"type":1057,"content":2734},[2735],{"type":730,"content":2736},[2737],{"text":2738,"type":734},"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":1057,"content":2740},[2741],{"type":730,"content":2742},[2743],{"text":2744,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1057,"content":2746},[2747],{"type":730,"content":2748},[2749],{"text":2750,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":744,"attrs":2752,"content":2753},{"level":1045},[2754],{"text":2755,"type":734},"7. Decline Push-Up",{"type":730,"content":2757},[2758],{"text":2759,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1054,"content":2761},[2762,2768,2774],{"type":1057,"content":2763},[2764],{"type":730,"content":2765},[2766],{"text":2767,"type":734},"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":1057,"content":2769},[2770],{"type":730,"content":2771},[2772],{"text":2773,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1057,"content":2775},[2776],{"type":730,"content":2777},[2778],{"text":2779,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":744,"attrs":2781,"content":2782},{"level":1045},[2783],{"text":2784,"type":734},"8. Diamond Push-Up",{"type":730,"content":2786},[2787],{"text":2788,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1054,"content":2790},[2791,2797,2803],{"type":1057,"content":2792},[2793],{"type":730,"content":2794},[2795],{"text":2796,"type":734},"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":1057,"content":2798},[2799],{"type":730,"content":2800},[2801],{"text":2802,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1057,"content":2804},[2805],{"type":730,"content":2806},[2807],{"text":2808,"type":734},"Push yourself back up and repeat",{"type":730,"content":2810},[2811,2813,2820],{"text":2812,"type":734},"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":2814,"type":734,"marks":2815},"FightCamp Community",[2816],{"type":790,"attrs":2817},{"href":2818,"uuid":48,"anchor":48,"custom":2819,"target":793,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2821,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":744,"attrs":2823,"content":2824},{"level":746},[2825],{"text":2826,"type":734},"Train Like a Woman",{"type":730,"content":2828},[2829,2830,2835],{"text":1224,"type":734},{"text":1226,"type":734,"marks":2831},[2832],{"type":790,"attrs":2833},{"href":1230,"uuid":48,"anchor":48,"custom":2834,"target":793,"linktype":13},{},{"text":1233,"type":734},{"type":730,"content":2837},[2838],{"text":1968,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2840,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2845,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2841,"component":118,"meta_info":2842,"meta_title":7,"block_image":2843,"cover_image":2844,"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":2849,"title":2850,"plugin":43,"description":2851},"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":2853,"alt":2854,"name":7,"focus":7,"title":2854,"filename":2855,"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,[1261],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":950,"created_at":2866,"published_at":2867,"updated_at":2868,"id":2869,"uuid":2870,"content":2871,"slug":950,"full_slug":2892,"sort_by_date":48,"position":446,"tag_list":2893,"is_startpage":9,"parent_id":2894,"meta_data":48,"group_id":2895,"first_published_at":2896,"release_id":48,"lang":60,"path":7,"alternates":2897,"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":2872,"component":2873,"meta_info":2874,"custom_content_list":2876},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2875,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2877,2882,2887],{"_uid":2878,"label":2879,"value":2880,"dev_id":2881,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2883,"label":2884,"value":2885,"dev_id":2886,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2888,"label":2889,"value":2890,"dev_id":2891,"component":734},"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",[],1787353480574]