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knees move outward\n- Keep your chest should remain upward\n- Squat down until your thighs are parallel to the floor, or slightly lower\n- Pause for a half-second\n- Drive through your heels and rise back up, squeezing your glutes as you return to the starting position\n- Continue performing squats for the remainder of the set","How do you do squats properly?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"65ab07be-a435-4ccb-9160-69a4162478bb","Here are some key points to focus on when you are performing squats:\n- Feet slightly wider than hips and toes slightly pointed outward\n- Hips move backward before slowly lowering into a seated position\n- Focus on keeping your chest tall and upright\n- At the bottom of the squat, have your knees in line with your ankles, not passing your toes\n- Push through your heels to drive upwards as you squeeze your glutes","What should you focus on when doing squats?",{"_uid":676,"answer":677,"question":678,"component":670},"cf61584a-6d5a-440e-8743-5366de432149","- Breathe in and brace your core before you squat down\n- Breathe out as you rise back up to stand","What is the breathing pattern for doing squats?",{"_uid":680,"answer":681,"question":682,"component":670},"b833c88b-cc6d-4c6a-a8e0-4e77dda69f13","When you do squats, you use the following muscles:\n- Core\n- Quadriceps\n- Hamstrings\n- Calves\n- Glutes\n- Hip Flexors","What muscles do you use when you do squats?",{"_uid":684,"answer":685,"question":686,"component":670},"3c4cc142-a68e-418b-8cad-5db643d6c832","The squat is by far the single most effective exercise that you can do for your lower body as it works almost every main muscle group. Squatting is not only important from a fitness perspective, but also for real-life applications as well. Sitting in a chair, lying down in bed, and lifting heavy items off the ground, all require a squatting movement pattern. This is one exercise you want to keep doing to keep in shape for life.","What are squats?",{"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":133,"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},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,735,749,756,818,823,827,833,841,854,859,867,878,883,891,902,907,915,926,931,939,950,955,969,974,1012,1017,1037,1042,1046],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"The gold standard of lower body exercises is the bodyweight squat. It is a great compound movement that uses multiple muscle groups, and when performed properly, has some of the best returns on investment. Squats can help build muscle, burn fat, make you stronger, and take your athleticism to the next level, making you an even better boxer. Here is how to perform a squat correctly.","text",{"type":736,"attrs":737},"blok",{"id":738,"body":739},"d30b3763-87e3-4225-ba20-2a2445eb408a",[740],{"_uid":741,"link":742,"image":744,"title":746,"component":748},"i-495f7fcf-4c63-44ce-9902-a99718a3adbd",{"id":7,"url":743,"linktype":13,"fieldtype":14,"cached_url":743},"https://youtu.be/J0svvW5LDVY",{"id":745,"alt":746,"name":7,"focus":48,"title":746,"filename":747,"copyright":7,"fieldtype":50},4475724,"The Squat | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/ccf487b450/the-squat-fightcamp-proper-form-technique.png","image_video_link",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":734},"The Squat",{"type":757,"content":758},"bullet_list",[759,774,780,794,800,806,812],{"type":760,"content":761},"list_item",[762,766],{"type":730,"content":763},[764],{"text":765,"type":734},"Start standing with feet shoulder-width apart, weight evenly distributed across both of your feet",{"type":757,"content":767},[768],{"type":760,"content":769},[770],{"type":730,"content":771},[772],{"text":773,"type":734},"Your toes should be forward or slightly turned out",{"type":760,"content":775},[776],{"type":730,"content":777},[778],{"text":779,"type":734},"Begin the squat movement by pushing your hips backward (hip hinge) as if you were sitting down in a chair",{"type":760,"content":781},[782,786],{"type":730,"content":783},[784],{"text":785,"type":734},"As your hips move backward and you begin the squat, your knees should track in line with your toes - knees move outward",{"type":757,"content":787},[788],{"type":760,"content":789},[790],{"type":730,"content":791},[792],{"text":793,"type":734},"Keep your chest up",{"type":760,"content":795},[796],{"type":730,"content":797},[798],{"text":799,"type":734},"Squat down until your thighs are parallel to the floor, or slightly lower",{"type":760,"content":801},[802],{"type":730,"content":803},[804],{"text":805,"type":734},"Pause for a half-second",{"type":760,"content":807},[808],{"type":730,"content":809},[810],{"text":811,"type":734},"Drive through your heels and rise back up, squeezing your glutes as you return to the starting position",{"type":760,"content":813},[814],{"type":730,"content":815},[816],{"text":817,"type":734},"Continue performing squats for the remainder of the set",{"type":750,"attrs":819,"content":820},{"level":752},[821],{"text":822,"type":734},"Movement Key Points",{"type":730,"content":824},[825],{"text":826,"type":734},"Here are some key things to focus on while performing bodyweight squats:",{"type":750,"attrs":828,"content":830},{"level":829},3,[831],{"text":832,"type":734},"Feet slightly wider than hips ",{"type":757,"content":834},[835],{"type":760,"content":836},[837],{"type":730,"content":838},[839],{"text":840,"type":734},"Toes facing forward or slightly turned out",{"type":736,"attrs":842},{"id":738,"body":843},[844],{"url":845,"_uid":847,"image":848,"component":852,"copyright_details":853},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"story","i-c610966b-5ed5-4126-be88-ec9897e04a1b",{"id":849,"alt":850,"name":7,"focus":48,"title":850,"filename":851,"copyright":7,"fieldtype":50},4475506,"Feet Slightly Wider Than Hips","https://a.storyblok.com/f/115220/700x1100/d2f0871b6a/feet_wider_than_hips.png","content_image",[],{"type":750,"attrs":855,"content":856},{"level":829},[857],{"text":858,"type":734},"Lower Into a seated position",{"type":757,"content":860},[861],{"type":760,"content":862},[863],{"type":730,"content":864},[865],{"text":866,"type":734},"Hips move backward before slowly lowering",{"type":736,"attrs":868},{"id":738,"body":869},[870],{"url":871,"_uid":872,"image":873,"component":852,"copyright_details":877},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-bec14b9e-5bc1-4875-914a-ab6140537d18",{"id":874,"alt":875,"name":7,"focus":48,"title":875,"filename":876,"copyright":7,"fieldtype":50},4475528,"Lower into a seated position","https://a.storyblok.com/f/115220/700x1100/a81934cced/lower_to_seated_position.png",[],{"type":750,"attrs":879,"content":880},{"level":829},[881],{"text":882,"type":734},"Keep chest tall",{"type":757,"content":884},[885],{"type":760,"content":886},[887],{"type":730,"content":888},[889],{"text":890,"type":734},"Focus on keeping your chest tall and upright",{"type":736,"attrs":892},{"id":738,"body":893},[894],{"url":895,"_uid":896,"image":897,"component":852,"copyright_details":901},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-7e1ea95c-517e-462b-9112-f85ba662d01b",{"id":898,"alt":899,"name":7,"focus":48,"title":899,"filename":900,"copyright":7,"fieldtype":50},4475580,"Keep your chest tall","https://a.storyblok.com/f/115220/700x1100/bcce5be79b/keep_chest_tall.png",[],{"type":750,"attrs":903,"content":904},{"level":829},[905],{"text":906,"type":734},"Knees over ankles, but not passed toes",{"type":757,"content":908},[909],{"type":760,"content":910},[911],{"type":730,"content":912},[913],{"text":914,"type":734},"At the bottom of the squat, have your knees in line with your ankles, not passing your toes",{"type":736,"attrs":916},{"id":738,"body":917},[918],{"url":919,"_uid":920,"image":921,"component":852,"copyright_details":925},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-f356f075-2656-48cb-a901-b36e6e27db9c",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},4475590,"Knees over ankles, not passing toes","https://a.storyblok.com/f/115220/700x1100/7cfb075f90/knees_over_ankles.png",[],{"type":750,"attrs":927,"content":928},{"level":829},[929],{"text":930,"type":734},"Push through heels",{"type":757,"content":932},[933],{"type":760,"content":934},[935],{"type":730,"content":936},[937],{"text":938,"type":734},"Push through your heels to drive upwards as you squeeze your glutes",{"type":736,"attrs":940},{"id":738,"body":941},[942],{"url":943,"_uid":944,"image":945,"component":852,"copyright_details":949},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-cad5e9c4-2904-4aa3-8ad4-8e950af69901",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},4475691,"Push through your heels","https://a.storyblok.com/f/115220/700x1100/49fcf57b47/push_through_heels.png",[],{"type":750,"attrs":951,"content":952},{"level":752},[953],{"text":954,"type":734},"Breathing Pattern",{"type":757,"content":956},[957,963],{"type":760,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Breathe in and brace your core before you squat down",{"type":760,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"Breathe out as you rise back up to stand",{"type":750,"attrs":970,"content":971},{"level":752},[972],{"text":973,"type":734},"Muscles Used",{"type":757,"content":975},[976,982,988,994,1000,1006],{"type":760,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Core",{"type":760,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"Quadriceps",{"type":760,"content":989},[990],{"type":730,"content":991},[992],{"text":993,"type":734},"Hamstrings",{"type":760,"content":995},[996],{"type":730,"content":997},[998],{"text":999,"type":734},"Calves",{"type":760,"content":1001},[1002],{"type":730,"content":1003},[1004],{"text":1005,"type":734},"Glutes",{"type":760,"content":1007},[1008],{"type":730,"content":1009},[1010],{"text":1011,"type":734},"Hip Flexors",{"type":750,"attrs":1013,"content":1014},{"level":752},[1015],{"text":1016,"type":734},"Application",{"type":757,"content":1018},[1019,1025,1031],{"type":760,"content":1020},[1021],{"type":730,"content":1022},[1023],{"text":1024,"type":734},"Perform 3 - 6 sets",{"type":760,"content":1026},[1027],{"type":730,"content":1028},[1029],{"text":1030,"type":734},"10 - 20 repetitions",{"type":760,"content":1032},[1033],{"type":730,"content":1034},[1035],{"text":1036,"type":734},"Rest for 45 - 60 seconds between sets",{"type":750,"attrs":1038,"content":1039},{"level":752},[1040],{"text":1041,"type":734},"Drop It Low: Applying Squats To Everyday Life",{"type":730,"content":1043},[1044],{"text":1045,"type":734},"The squat is by far the single most effective exercise that you can do for your lower body as it works for almost every main muscle group. Squatting is not only important from a fitness perspective, but also for real-life applications as well. Sitting in a chair, lying down in bed, and lifting heavy items off the ground all require a squatting movement pattern. This is one exercise you want to keep doing to keep in shape for life.",{"type":730,"content":1047},[1048,1050,1058],{"text":1049,"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":1051,"type":734,"marks":1052},"FightCamp",[1053],{"type":1054,"attrs":1055},"link",{"href":1056,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1059,"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. 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":1061,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1062,"component":118,"meta_info":1063,"meta_title":7,"block_image":1064,"cover_image":1065,"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},[],[],"2022-06-08 00:00","article",{"_uid":1071,"title":657,"plugin":43,"description":1072},"9161bfe0-19d4-4771-89ee-5772cbe54950","The squat is one movement that we will do daily throughout our entire lives. Mastering this exercise will make for an easier life of mobility and strength. ",{"id":1074,"alt":657,"name":7,"focus":48,"title":657,"filename":1075,"copyright":7,"fieldtype":50},4475500,"https://a.storyblok.com/f/115220/2400x990/00d58cbba1/how-to-do-squats-proper-technique.png",[],"how-to-do-squats","blogs/how-to-do-squats",-4600,[1081],"featured",60887917,"2470366c-7fc3-4b63-b241-6940333d3b65","2022-06-08T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1088],[1089,1505,1792,2070,2268,2591],{"name":1090,"created_at":1091,"published_at":1092,"updated_at":1093,"id":1094,"uuid":1095,"content":1096,"slug":1498,"full_slug":1499,"sort_by_date":48,"position":1500,"tag_list":1501,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1502,"first_published_at":1503,"release_id":48,"lang":60,"path":1085,"alternates":1504,"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":1097,"faqs":1098,"title":1090,"topic":1103,"author":1118,"content":1119,"category":1479,"schedule":1487,"component":1069,"meta_info":1488,"cover_image":1492,"description":1496,"contributors":1497},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1099],{"_uid":1100,"answer":1101,"question":1102,"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":1104,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1116,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1105,"component":39,"meta_info":1113,"block_image":1114,"cover_image":1115,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1106,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1111,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1112,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1107,"component":118,"meta_info":1108,"meta_title":7,"block_image":1109,"cover_image":1110,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1120},[1121,1125,1129,1133,1146,1178,1182,1187,1191,1195,1200,1204,1224,1229,1233,1259,1263,1268,1272,1292,1297,1301,1321,1326,1330,1361,1366,1369,1389,1394,1398,1418,1423,1427,1447,1460,1465,1475],{"type":730,"content":1122},[1123],{"text":1124,"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":1126},[1127],{"text":1128,"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":1130},[1131],{"text":1132,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":1134},[1135,1137,1144],{"text":1136,"type":734},"With consistent resistance training and ",{"text":1138,"type":734,"marks":1139},"healthy nutrition",[1140],{"type":1054,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"custom":1143,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1145,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":757,"content":1147},[1148,1154,1160,1166,1172],{"type":760,"content":1149},[1150],{"type":730,"content":1151},[1152],{"text":1153,"type":734},"Throw a solid punch",{"type":760,"content":1155},[1156],{"type":730,"content":1157},[1158],{"text":1159,"type":734},"Carry your kids or fur babies",{"type":760,"content":1161},[1162],{"type":730,"content":1163},[1164],{"text":1165,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":760,"content":1167},[1168],{"type":730,"content":1169},[1170],{"text":1171,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":760,"content":1173},[1174],{"type":730,"content":1175},[1176],{"text":1177,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":1179},[1180],{"text":1181,"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":750,"attrs":1183,"content":1184},{"level":752},[1185],{"text":1186,"type":734},"Arm Exercises for Women",{"type":730,"content":1188},[1189],{"text":1190,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":1192},[1193],{"text":1194,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":750,"attrs":1196,"content":1197},{"level":829},[1198],{"text":1199,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":1201},[1202],{"text":1203,"type":734},"Target Muscles: Biceps & Core",{"type":757,"content":1205},[1206,1212,1218],{"type":760,"content":1207},[1208],{"type":730,"content":1209},[1210],{"text":1211,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":760,"content":1213},[1214],{"type":730,"content":1215},[1216],{"text":1217,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":760,"content":1219},[1220],{"type":730,"content":1221},[1222],{"text":1223,"type":734},"Maintain plank position and repeat with the other arm",{"type":750,"attrs":1225,"content":1226},{"level":829},[1227],{"text":1228,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":1230},[1231],{"text":1232,"type":734},"Target Muscles: Triceps",{"type":757,"content":1234},[1235,1241,1247,1253],{"type":760,"content":1236},[1237],{"type":730,"content":1238},[1239],{"text":1240,"type":734},"Hold the weight overhead with both hands",{"type":760,"content":1242},[1243],{"type":730,"content":1244},[1245],{"text":1246,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":760,"content":1248},[1249],{"type":730,"content":1250},[1251],{"text":1252,"type":734},"Straighten your elbows and extend the weight overhead",{"type":760,"content":1254},[1255],{"type":730,"content":1256},[1257],{"text":1258,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":1260},[1261],{"text":1262,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":750,"attrs":1264,"content":1265},{"level":829},[1266],{"text":1267,"type":734},"3. Upright Row ",{"type":730,"content":1269},[1270],{"text":1271,"type":734},"Target Muscles: Traps & Deltoids",{"type":757,"content":1273},[1274,1280,1286],{"type":760,"content":1275},[1276],{"type":730,"content":1277},[1278],{"text":1279,"type":734},"Begin standing with your feet hip-width apart",{"type":760,"content":1281},[1282],{"type":730,"content":1283},[1284],{"text":1285,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":760,"content":1287},[1288],{"type":730,"content":1289},[1290],{"text":1291,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":750,"attrs":1293,"content":1294},{"level":829},[1295],{"text":1296,"type":734},"4. Lateral Arm Raise",{"type":730,"content":1298},[1299],{"text":1300,"type":734},"Target Muscles: Triceps & Shoulders",{"type":757,"content":1302},[1303,1309,1315],{"type":760,"content":1304},[1305],{"type":730,"content":1306},[1307],{"text":1308,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":760,"content":1310},[1311],{"type":730,"content":1312},[1313],{"text":1314,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":760,"content":1316},[1317],{"type":730,"content":1318},[1319],{"text":1320,"type":734},"Lower and repeat",{"type":750,"attrs":1322,"content":1323},{"level":829},[1324],{"text":1325,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":1327},[1328],{"text":1329,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":757,"content":1331},[1332,1338,1344,1355],{"type":760,"content":1333},[1334],{"type":730,"content":1335},[1336],{"text":1337,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":760,"content":1339},[1340],{"type":730,"content":1341},[1342],{"text":1343,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":760,"content":1345},[1346],{"type":730,"content":1347},[1348,1350],{"text":1349,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1351,"type":734,"marks":1352},"(don’t let the dumbbells touch)",[1353],{"type":1354},"italic",{"type":760,"content":1356},[1357],{"type":730,"content":1358},[1359],{"text":1360,"type":734},"Lower your arms and repeat",{"type":750,"attrs":1362,"content":1363},{"level":829},[1364],{"text":1365,"type":734},"6. Tricep Dips",{"type":730,"content":1367},[1368],{"text":1232,"type":734},{"type":757,"content":1370},[1371,1377,1383],{"type":760,"content":1372},[1373],{"type":730,"content":1374},[1375],{"text":1376,"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":760,"content":1378},[1379],{"type":730,"content":1380},[1381],{"text":1382,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":760,"content":1384},[1385],{"type":730,"content":1386},[1387],{"text":1388,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":750,"attrs":1390,"content":1391},{"level":829},[1392],{"text":1393,"type":734},"7. Decline Push-Up",{"type":730,"content":1395},[1396],{"text":1397,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":757,"content":1399},[1400,1406,1412],{"type":760,"content":1401},[1402],{"type":730,"content":1403},[1404],{"text":1405,"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":760,"content":1407},[1408],{"type":730,"content":1409},[1410],{"text":1411,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":760,"content":1413},[1414],{"type":730,"content":1415},[1416],{"text":1417,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":750,"attrs":1419,"content":1420},{"level":829},[1421],{"text":1422,"type":734},"8. Diamond Push-Up",{"type":730,"content":1424},[1425],{"text":1426,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":757,"content":1428},[1429,1435,1441],{"type":760,"content":1430},[1431],{"type":730,"content":1432},[1433],{"text":1434,"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":760,"content":1436},[1437],{"type":730,"content":1438},[1439],{"text":1440,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":760,"content":1442},[1443],{"type":730,"content":1444},[1445],{"text":1446,"type":734},"Push yourself back up and repeat",{"type":730,"content":1448},[1449,1451,1458],{"text":1450,"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":1452,"type":734,"marks":1453},"FightCamp Community",[1454],{"type":1054,"attrs":1455},{"href":1456,"uuid":48,"anchor":48,"custom":1457,"target":1057,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1459,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":750,"attrs":1461,"content":1462},{"level":752},[1463],{"text":1464,"type":734},"Train Like a Woman",{"type":730,"content":1466},[1467,1468,1473],{"text":1049,"type":734},{"text":1051,"type":734,"marks":1469},[1470],{"type":1054,"attrs":1471},{"href":1056,"uuid":48,"anchor":48,"custom":1472,"target":1057,"linktype":13},{},{"text":1474,"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":1476},[1477],{"text":1478,"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":1480,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1485,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1481,"component":118,"meta_info":1482,"meta_title":7,"block_image":1483,"cover_image":1484,"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":1489,"title":1490,"plugin":43,"description":1491},"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":1493,"alt":1494,"name":7,"focus":7,"title":1494,"filename":1495,"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,[1081],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1506,"created_at":1507,"published_at":1508,"updated_at":1509,"id":1510,"uuid":1511,"content":1512,"slug":1785,"full_slug":1786,"sort_by_date":48,"position":1787,"tag_list":1788,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1789,"first_published_at":1790,"release_id":48,"lang":60,"path":1085,"alternates":1791,"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":1513,"faqs":1514,"title":1506,"topic":1531,"author":1546,"content":1547,"category":1766,"schedule":1774,"component":1069,"meta_info":1775,"cover_image":1779,"description":1783,"contributors":1784},"0970fa5a-5687-49ba-9c33-b7285372264c",[1515,1519,1523,1527],{"_uid":1516,"answer":1517,"question":1518,"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":1520,"answer":1521,"question":1522,"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":1524,"answer":1525,"question":1526,"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":1528,"answer":1529,"question":1530,"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":1532,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1544,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1545,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1533,"component":39,"meta_info":1541,"block_image":1542,"cover_image":1543,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1534,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1539,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1540,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1535,"component":118,"meta_info":1536,"meta_title":7,"block_image":1537,"cover_image":1538,"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":1548},[1549,1554,1573,1578,1583,1587,1619,1623,1628,1638,1658,1662,1667,1671,1697,1701,1727,1731,1736,1748,1753,1762],{"type":750,"attrs":1550,"content":1551},{"level":752},[1552],{"text":1553,"type":734},"How to Get Better Head Movement in Boxing",{"type":730,"content":1555},[1556,1558,1565,1567,1571],{"text":1557,"type":734},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1559,"type":734,"marks":1560},"movements",[1561],{"type":1054,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"custom":1564,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1566,"type":734}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1568,"type":734,"marks":1569},"employ",[1570],{"type":1354},{"text":1572,"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":750,"attrs":1574,"content":1575},{"level":752},[1576],{"text":1577,"type":734},"3 Boxing Head Movement Drills",{"type":750,"attrs":1579,"content":1580},{"level":829},[1581],{"text":1582,"type":734},"The 5 Point Pivot Drill",{"type":730,"content":1584},[1585],{"text":1586,"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":757,"content":1588},[1589,1595,1601,1607,1613],{"type":760,"content":1590},[1591],{"type":730,"content":1592},[1593],{"text":1594,"type":734},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":760,"content":1596},[1597],{"type":730,"content":1598},[1599],{"text":1600,"type":734},"Weave under to the other side (to avoid hooks)",{"type":760,"content":1602},[1603],{"type":730,"content":1604},[1605],{"text":1606,"type":734},"Pull back/sway (good for avoiding uppercuts)",{"type":760,"content":1608},[1609],{"type":730,"content":1610},[1611],{"text":1612,"type":734},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":760,"content":1614},[1615],{"type":730,"content":1616},[1617],{"text":1618,"type":734},"Throw a punch (it's important that defense and offense are fluid) ",{"type":730,"content":1620},[1621],{"text":1622,"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":750,"attrs":1624,"content":1625},{"level":829},[1626],{"text":1627,"type":734},"Frame and Shoot Drill",{"type":730,"content":1629},[1630,1632,1636],{"text":1631,"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":1633,"type":734,"marks":1634},"will",[1635],{"type":1354},{"text":1637,"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":757,"content":1639},[1640,1646,1652],{"type":760,"content":1641},[1642],{"type":730,"content":1643},[1644],{"text":1645,"type":734},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":760,"content":1647},[1648],{"type":730,"content":1649},[1650],{"text":1651,"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":760,"content":1653},[1654],{"type":730,"content":1655},[1656],{"text":1657,"type":734},"Once you know what feels best, throw a punch from that position. ",{"type":730,"content":1659},[1660],{"text":1661,"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":750,"attrs":1663,"content":1664},{"level":829},[1665],{"text":1666,"type":734},"The Line Drill",{"type":730,"content":1668},[1669],{"text":1670,"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":757,"content":1672},[1673,1679,1685,1691],{"type":760,"content":1674},[1675],{"type":730,"content":1676},[1677],{"text":1678,"type":734},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":760,"content":1680},[1681],{"type":730,"content":1682},[1683],{"text":1684,"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":760,"content":1686},[1687],{"type":730,"content":1688},[1689],{"text":1690,"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":760,"content":1692},[1693],{"type":730,"content":1694},[1695],{"text":1696,"type":734},"Repeat step 1",{"type":730,"content":1698},[1699],{"text":1700,"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":757,"content":1702},[1703,1709,1715,1721],{"type":760,"content":1704},[1705],{"type":730,"content":1706},[1707],{"text":1708,"type":734},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":760,"content":1710},[1711],{"type":730,"content":1712},[1713],{"text":1714,"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":760,"content":1716},[1717],{"type":730,"content":1718},[1719],{"text":1720,"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":760,"content":1722},[1723],{"type":730,"content":1724},[1725],{"text":1726,"type":734},"Return to neutral and repeat the sequence",{"type":730,"content":1728},[1729],{"text":1730,"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":750,"attrs":1732,"content":1733},{"level":752},[1734],{"text":1735,"type":734},"Keep Your Head Moving",{"type":730,"content":1737},[1738,1740,1746],{"text":1739,"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":1559,"type":734,"marks":1741},[1742],{"type":1054,"attrs":1743},{"href":1744,"uuid":48,"anchor":48,"custom":1745,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1747,"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":750,"attrs":1749,"content":1750},{"level":752},[1751],{"text":1752,"type":734},"Train Like a Fighter",{"type":730,"content":1754},[1755,1756,1761],{"text":1049,"type":734},{"text":1051,"type":734,"marks":1757},[1758],{"type":1054,"attrs":1759},{"href":1056,"uuid":48,"anchor":48,"custom":1760,"target":1057,"linktype":13},{},{"text":1474,"type":734},{"type":730,"content":1763},[1764],{"text":1765,"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":1767,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1772,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1773,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1768,"component":118,"meta_info":1769,"meta_title":7,"block_image":1770,"cover_image":1771,"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":1776,"title":1777,"plugin":43,"description":1778},"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":1780,"alt":1781,"name":7,"focus":7,"title":1781,"filename":1782,"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,[1081],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1793,"created_at":1794,"published_at":1795,"updated_at":1796,"id":1797,"uuid":1798,"content":1799,"slug":2064,"full_slug":2065,"sort_by_date":48,"position":2066,"tag_list":2067,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2068,"first_published_at":1795,"release_id":48,"lang":60,"path":1085,"alternates":2069,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1800,"faqs":1801,"title":1793,"topic":1822,"author":1546,"content":1837,"category":2045,"schedule":2053,"component":1069,"meta_info":2054,"cover_image":2058,"description":2062,"contributors":2063},"21563324-6383-4226-86da-b9779cd26bde",[1802,1806,1810,1814,1818],{"_uid":1803,"answer":1804,"question":1805,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1807,"answer":1808,"question":1809,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1811,"answer":1812,"question":1813,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1815,"answer":1816,"question":1817,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1819,"answer":1820,"question":1821,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1823,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1835,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1824,"component":39,"meta_info":1832,"block_image":1833,"cover_image":1834,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1825,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1826,"component":118,"meta_info":1827,"meta_title":7,"block_image":1828,"cover_image":1829,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1838},[1839,1852,1864,1869,1873,1907,1912,1916,1930,1957,1962,1966,2002,2019,2024,2028,2032,2042],{"type":730,"content":1840},[1841,1843,1850],{"text":1842,"type":734},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1844,"type":734,"marks":1845},"close-range",[1846],{"type":1054,"attrs":1847},{"href":1848,"uuid":48,"anchor":48,"custom":1849,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1851,"type":734}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":736,"attrs":1853},{"id":1854,"body":1855},"52fa91c7-90bf-43d9-8857-79752817914b",[1856],{"url":1857,"_uid":1858,"image":1859,"component":852,"copyright_details":1863},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1860,"alt":1861,"name":7,"focus":48,"title":1861,"filename":1862,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":750,"attrs":1865,"content":1866},{"level":752},[1867],{"text":1868,"type":734},"Rolling Punch Drill",{"type":730,"content":1870},[1871],{"text":1872,"type":734},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":757,"content":1874},[1875,1881,1887,1893],{"type":760,"content":1876},[1877],{"type":730,"content":1878},[1879],{"text":1880,"type":734},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":760,"content":1882},[1883],{"type":730,"content":1884},[1885],{"text":1886,"type":734},"Bend your knees until your thigh muscles are supporting your weight",{"type":760,"content":1888},[1889],{"type":730,"content":1890},[1891],{"text":1892,"type":734},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":760,"content":1894},[1895,1899],{"type":730,"content":1896},[1897],{"text":1898,"type":734},"Develop a steady rhythm, and then start mixing punches in",{"type":757,"content":1900},[1901],{"type":760,"content":1902},[1903],{"type":730,"content":1904},[1905],{"text":1906,"type":734},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":750,"attrs":1908,"content":1909},{"level":752},[1910],{"text":1911,"type":734},"Danger Close Drill",{"type":730,"content":1913},[1914],{"text":1915,"type":734},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":757,"content":1917},[1918,1924],{"type":760,"content":1919},[1920],{"type":730,"content":1921},[1922],{"text":1923,"type":734},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":760,"content":1925},[1926],{"type":730,"content":1927},[1928],{"text":1929,"type":734},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":730,"content":1931},[1932,1937,1939,1946,1948,1955],{"text":1933,"type":734,"marks":1934},"Key focus:",[1935],{"type":1936},"bold",{"text":1938,"type":734}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1940,"type":734,"marks":1941},"hooks",[1942],{"type":1054,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"custom":1945,"target":1057,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1947,"type":734}," and ",{"text":1949,"type":734,"marks":1950},"uppercuts",[1951],{"type":1054,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"custom":1954,"target":1057,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1956,"type":734},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":750,"attrs":1958,"content":1959},{"level":752},[1960],{"text":1961,"type":734},"Rolling Thunder Drill",{"type":730,"content":1963},[1964],{"text":1965,"type":734},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":757,"content":1967},[1968,1982,1996],{"type":760,"content":1969},[1970,1974],{"type":730,"content":1971},[1972],{"text":1973,"type":734},"On a heavy bag, set an interval of your choosing",{"type":757,"content":1975},[1976],{"type":760,"content":1977},[1978],{"type":730,"content":1979},[1980],{"text":1981,"type":734},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":760,"content":1983},[1984,1988],{"type":730,"content":1985},[1986],{"text":1987,"type":734},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":757,"content":1989},[1990],{"type":760,"content":1991},[1992],{"type":730,"content":1993},[1994],{"text":1995,"type":734},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":760,"content":1997},[1998],{"type":730,"content":1999},[2000],{"text":2001,"type":734},"Rest for 1 minute in between each round to recover",{"type":730,"content":2003},[2004,2008,2010,2017],{"text":2005,"type":734,"marks":2006},"Tip",[2007],{"type":1936},{"text":2009,"type":734},": Maintaining a calm and ",{"text":2011,"type":734,"marks":2012},"steady breath",[2013],{"type":1054,"attrs":2014},{"href":2015,"uuid":48,"anchor":48,"custom":2016,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2018,"type":734}," will help you establish your rhythm.",{"type":750,"attrs":2020,"content":2021},{"level":752},[2022],{"text":2023,"type":734},"Better, Faster, Stronger",{"type":730,"content":2025},[2026],{"text":2027,"type":734},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":750,"attrs":2029,"content":2030},{"level":752},[2031],{"text":1752,"type":734},{"type":730,"content":2033},[2034,2035,2041],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2036},[2037],{"type":1054,"attrs":2038},{"href":2039,"uuid":48,"anchor":48,"custom":2040,"target":1057,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1474,"type":734},{"type":730,"content":2043},[2044],{"text":1478,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2047,"component":118,"meta_info":2048,"meta_title":7,"block_image":2049,"cover_image":2050,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2055,"title":2056,"plugin":43,"description":2057},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2059,"alt":2060,"name":7,"focus":48,"title":2060,"filename":2061,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1081],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2071,"created_at":2072,"published_at":2073,"updated_at":2074,"id":2075,"uuid":2076,"content":2077,"slug":2262,"full_slug":2263,"sort_by_date":48,"position":2264,"tag_list":2265,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2266,"first_published_at":2073,"release_id":48,"lang":60,"path":1085,"alternates":2267,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2078,"faqs":2079,"title":2071,"topic":2084,"author":1546,"content":2099,"category":2243,"schedule":2251,"component":1069,"meta_info":2252,"cover_image":2256,"description":2260,"contributors":2261},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2080],{"_uid":2081,"answer":2082,"question":2083,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2085,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2097,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2086,"component":39,"meta_info":2094,"block_image":2095,"cover_image":2096,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2087,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2092,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2088,"component":118,"meta_info":2089,"meta_title":7,"block_image":2090,"cover_image":2091,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2100},[2101,2105,2110,2115,2140,2145,2169,2174,2188,2193,2207,2212,2216,2221,2225,2229,2240],{"type":730,"content":2102},[2103],{"text":2104,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":750,"attrs":2106,"content":2107},{"level":752},[2108],{"text":2109,"type":734},"5 Ways to Shake Up Your Cardio",{"type":750,"attrs":2111,"content":2112},{"level":829},[2113],{"text":2114,"type":734},"Swimming",{"type":730,"content":2116},[2117,2119,2128,2130,2138],{"text":2118,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2120,"type":734,"marks":2121},"Flo Master’s",[2122,2126],{"type":1054,"attrs":2123},{"href":2124,"uuid":48,"anchor":48,"custom":2125,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2127},"underline",{"text":2129,"type":734}," favorite forms of ",{"text":2131,"type":734,"marks":2132},"active recovery",[2133,2137],{"type":1054,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2127},{"text":2139,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":750,"attrs":2141,"content":2142},{"level":829},[2143],{"text":2144,"type":734},"Tabata Bag Drills",{"type":730,"content":2146},[2147,2149,2157,2159,2167],{"text":2148,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2150,"type":734,"marks":2151},"Tabata",[2152,2156],{"type":1054,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2127},{"text":2158,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2160,"type":734,"marks":2161},"FightCamp App",[2162,2166],{"type":1054,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":1057,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2127},{"text":2168,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":750,"attrs":2170,"content":2171},{"level":829},[2172],{"text":2173,"type":734},"Footwork Heavy Sports",{"type":730,"content":2175},[2176,2178,2186],{"text":2177,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2179,"type":734,"marks":2180},"dancing",[2181,2185],{"type":1054,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"custom":2184,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2127},{"text":2187,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":750,"attrs":2189,"content":2190},{"level":829},[2191],{"text":2192,"type":734},"Hiking",{"type":730,"content":2194},[2195,2197,2205],{"text":2196,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2198,"type":734,"marks":2199},"healthy snacks",[2200,2204],{"type":1054,"attrs":2201},{"href":2202,"uuid":48,"anchor":48,"custom":2203,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2127},{"text":2206,"type":734},"! ",{"type":750,"attrs":2208,"content":2209},{"level":829},[2210],{"text":2211,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2213},[2214],{"text":2215,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":750,"attrs":2217,"content":2218},{"level":752},[2219],{"text":2220,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2222},[2223],{"text":2224,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":750,"attrs":2226,"content":2227},{"level":752},[2228],{"text":1752,"type":734},{"type":730,"content":2230},[2231,2232,2238],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2233},[2234,2237],{"type":1054,"attrs":2235},{"href":1056,"uuid":48,"anchor":48,"custom":2236,"target":1057,"linktype":13},{},{"type":2127},{"text":2239,"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":2241},[2242],{"text":1478,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2245,"component":118,"meta_info":2246,"meta_title":7,"block_image":2247,"cover_image":2248,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2253,"title":2254,"plugin":43,"description":2255},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2257,"alt":2258,"name":7,"focus":7,"title":2258,"filename":2259,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1081],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2269,"created_at":2270,"published_at":2271,"updated_at":2272,"id":2273,"uuid":2274,"content":2275,"slug":2585,"full_slug":2586,"sort_by_date":48,"position":2587,"tag_list":2588,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2589,"first_published_at":2271,"release_id":48,"lang":60,"path":1085,"alternates":2590,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2276,"faqs":2277,"title":2269,"topic":2310,"author":2325,"content":2326,"category":2567,"schedule":2575,"component":1069,"meta_info":2576,"cover_image":2580,"description":2579,"contributors":2584},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2278,2282,2286,2290,2294,2298,2302,2306],{"_uid":2279,"answer":2280,"question":2281,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2283,"answer":2284,"question":2285,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2287,"answer":2288,"question":2289,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2291,"answer":2292,"question":2293,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2295,"answer":2296,"question":2297,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2299,"answer":2300,"question":2301,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2303,"answer":2304,"question":2305,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2307,"answer":2308,"question":2309,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2311,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2312,"component":39,"meta_info":2320,"block_image":2321,"cover_image":2322,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2314,"component":118,"meta_info":2315,"meta_title":7,"block_image":2316,"cover_image":2317,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2327},[2328,2348,2352,2356,2361,2365,2377,2397,2401,2411,2414,2419,2430,2450,2455,2465,2493,2498,2508,2520,2525,2552,2556,2564],{"type":730,"content":2329},[2330,2332,2338,2340,2346],{"text":2331,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2333,"type":734,"marks":2334},"over two hours each day",[2335],{"type":1054,"attrs":2336},{"href":2337,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2339,"type":734}," on social media. The ",{"text":2341,"type":734,"marks":2342},"CDC",[2343],{"type":1054,"attrs":2344},{"href":2345,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2347,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":2349},[2350],{"text":2351,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":2353},[2354],{"text":2355,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":750,"attrs":2357,"content":2358},{"level":752},[2359],{"text":2360,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":750,"attrs":2362,"content":2363},{"level":829},[2364],{"text":2289,"type":734},{"type":736,"attrs":2366},{"id":2367,"body":2368},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2369],{"url":2370,"_uid":2371,"image":2372,"component":852,"copyright_details":2376},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2373,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2375,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":2378},[2379,2381,2387,2389,2395],{"text":2380,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2382,"type":734,"marks":2383},"heavy bag",[2384],{"type":1054,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2388,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2390,"type":734,"marks":2391},"fantastic shape",[2392],{"type":1054,"attrs":2393},{"href":2394,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2396,"type":734},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":750,"attrs":2398,"content":2399},{"level":829},[2400],{"text":2293,"type":734},{"type":736,"attrs":2402},{"id":2367,"body":2403},[2404],{"url":2405,"_uid":2406,"image":2407,"component":852,"copyright_details":2410},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2408,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2409,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":2412},[2413],{"text":2292,"type":734},{"type":750,"attrs":2415,"content":2416},{"level":829},[2417],{"text":2418,"type":734},"Stress Relief",{"type":736,"attrs":2420},{"id":2367,"body":2421},[2422],{"url":2423,"_uid":2424,"image":2425,"component":852,"copyright_details":2429},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2426,"alt":2427,"name":7,"focus":48,"title":2427,"filename":2428,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":730,"content":2431},[2432,2434,2440,2442,2448],{"text":2433,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2435,"type":734,"marks":2436},"unleashing that stress",[2437],{"type":1054,"attrs":2438},{"href":2439,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2441,"type":734}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2443,"type":734,"marks":2444},"safe and healthy outlet",[2445],{"type":1054,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2449,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":750,"attrs":2451,"content":2452},{"level":829},[2453],{"text":2454,"type":734},"Mental Wellness",{"type":736,"attrs":2456},{"id":2367,"body":2457},[2458],{"url":2459,"_uid":2460,"image":2461,"component":852,"copyright_details":2464},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2462,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2463,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2466},[2467,2469,2475,2477,2483,2485,2491],{"text":2468,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2470,"type":734,"marks":2471},"prevent age-related cognitive decline",[2472],{"type":1054,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2476,"type":734},". Studies have also shown that as little as ",{"text":2478,"type":734,"marks":2479},"15 minutes per day",[2480],{"type":1054,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2484,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2486,"type":734,"marks":2487},"regulate your emotional well-being",[2488],{"type":1054,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2492,"type":734}," over time with consistent workouts.",{"type":750,"attrs":2494,"content":2495},{"level":829},[2496],{"text":2497,"type":734},"Convenience",{"type":736,"attrs":2499},{"id":2367,"body":2500},[2501],{"url":2502,"_uid":2503,"image":2504,"component":852,"copyright_details":2507},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2505,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2506,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2509},[2510,2512,2518],{"text":2511,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2513,"type":734,"marks":2514},"boxing training at home",[2515],{"type":1054,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2519,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":750,"attrs":2521,"content":2522},{"level":752},[2523],{"text":2524,"type":734},"30-Minute Throwdown",{"type":730,"content":2526},[2527,2529,2535,2537,2543,2545,2550],{"text":2528,"type":734},"You can start getting all the benefits of ",{"text":2530,"type":734,"marks":2531},"boxing at home",[2532],{"type":1054,"attrs":2533},{"href":2534,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2536,"type":734}," with no equipment at all. ",{"text":2538,"type":734,"marks":2539},"Shadowboxing",[2540],{"type":1054,"attrs":2541},{"href":2542,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2544,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2382,"type":734,"marks":2546},[2547],{"type":1054,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2551,"type":734}," to your home gym can be life-changing.",{"type":750,"attrs":2553,"content":2554},{"level":752},[2555],{"text":1752,"type":734},{"type":730,"content":2557},[2558,2559,2563],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2560},[2561],{"type":1054,"attrs":2562},{"href":1056,"uuid":48,"anchor":48,"target":1057,"linktype":13},{"text":1474,"type":734},{"type":730,"content":2565},[2566],{"text":1478,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2568,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2573,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2574,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2569,"component":118,"meta_info":2570,"meta_title":7,"block_image":2571,"cover_image":2572,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2577,"title":2578,"plugin":43,"description":2579},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2581,"alt":2582,"name":7,"focus":48,"title":2582,"filename":2583,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1081],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2592,"created_at":2593,"published_at":2594,"updated_at":2595,"id":2596,"uuid":2597,"content":2598,"slug":2734,"full_slug":2735,"sort_by_date":48,"position":2736,"tag_list":2737,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2738,"first_published_at":2594,"release_id":48,"lang":60,"path":1085,"alternates":2739,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2599,"faqs":2600,"title":2592,"topic":2617,"author":1546,"content":2632,"category":2718,"schedule":2726,"component":1069,"meta_info":2727,"cover_image":2730,"description":2729,"contributors":2733},"96d7fcda-e3db-4f35-935d-fd195032b834",[2601,2605,2609,2613],{"_uid":2602,"answer":2603,"question":2604,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2606,"answer":2607,"question":2608,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2610,"answer":2611,"question":2612,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2614,"answer":2615,"question":2616,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2618,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2630,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2631,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2619,"component":39,"meta_info":2627,"block_image":2628,"cover_image":2629,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2620,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2625,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2626,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2621,"component":118,"meta_info":2622,"meta_title":7,"block_image":2623,"cover_image":2624,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2633},[2634,2654,2659,2662,2667,2670,2675,2697,2702,2706,2715],{"type":730,"content":2635},[2636,2638,2645,2646,2652],{"text":2637,"type":734},"Boxing is a sport about ",{"text":2639,"type":734,"marks":2640},"range",[2641],{"type":1054,"attrs":2642},{"href":2643,"uuid":48,"anchor":48,"custom":2644,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1947,"type":734},{"text":2647,"type":734,"marks":2648},"distance",[2649],{"type":1054,"attrs":2650},{"href":1848,"uuid":48,"anchor":48,"custom":2651,"target":1057,"linktype":13},{},{"text":2653,"type":734},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":750,"attrs":2655,"content":2656},{"level":752},[2657],{"text":2658,"type":734},"Step Behind The Jab",{"type":730,"content":2660},[2661],{"text":2607,"type":734},{"type":750,"attrs":2663,"content":2664},{"level":752},[2665],{"text":2666,"type":734},"Front Foot Defense",{"type":730,"content":2668},[2669],{"text":2611,"type":734},{"type":750,"attrs":2671,"content":2672},{"level":752},[2673],{"text":2674,"type":734},"Cutting Off The Ring",{"type":730,"content":2676},[2677,2679,2686,2688,2695],{"text":2678,"type":734},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2680,"type":734,"marks":2681},"outside fighter",[2682],{"type":1054,"attrs":2683},{"href":2684,"uuid":48,"anchor":48,"custom":2685,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2687,"type":734},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2689,"type":734,"marks":2690},"jab",[2691],{"type":1054,"attrs":2692},{"href":2693,"uuid":48,"anchor":48,"custom":2694,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2696,"type":734}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":750,"attrs":2698,"content":2699},{"level":752},[2700],{"text":2701,"type":734},"The Takeaway",{"type":730,"content":2703},[2704],{"text":2705,"type":734},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":730,"content":2707},[2708,2709,2714],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2710},[2711],{"type":1054,"attrs":2712},{"href":1056,"uuid":48,"anchor":48,"custom":2713,"target":1057,"linktype":13},{},{"text":1474,"type":734},{"type":730,"content":2716},[2717],{"text":1478,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2719,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2724,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2720,"component":118,"meta_info":2721,"meta_title":7,"block_image":2722,"cover_image":2723,"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},[],[],"2022-09-10 00:00",{"_uid":2728,"title":2592,"plugin":43,"description":2729},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2731,"alt":2592,"name":7,"focus":48,"title":2592,"filename":2732,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1081],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1069,"created_at":2741,"published_at":2742,"updated_at":2743,"id":2744,"uuid":2745,"content":2746,"slug":1069,"full_slug":2767,"sort_by_date":48,"position":446,"tag_list":2768,"is_startpage":9,"parent_id":2769,"meta_data":48,"group_id":2770,"first_published_at":2771,"release_id":48,"lang":60,"path":7,"alternates":2772,"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":2747,"component":2748,"meta_info":2749,"custom_content_list":2751},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2750,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2752,2757,2762],{"_uid":2753,"label":2754,"value":2755,"dev_id":2756,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2758,"label":2759,"value":2760,"dev_id":2761,"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":2763,"label":2764,"value":2765,"dev_id":2766,"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",[],1787013244025]