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Holding pads for partner drills is great for conditioning, but it’s key to learn the basics before jumping in. Remember, the partner holding the mitts is using just as much brain fitness as the partner throwing the punches and kicks, so it is excellent training for both partners.","What is mitt training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e8168bf5-c6f0-42f1-845e-6927da3f859e","For both punching and kicking, remember these tips when working with mitts:\\n1. Maintain enough resistance to catch the punch or kick without hitting yourself with the mitts\\n2. Start slow when working with a partner to find your chemistry\\n3. Give your partner enough space to find their range, don’t smother the punch or kick","How do you hold Thai pads for boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"78eaffc8-e2f6-42f4-8e64-f9245aada850","When you catch punches, you want to make it as realistic as you can so that every hit lands in the same spot. Remember not to smother the punch! Give your partner enough room to fully extend their punch so they can find their punch range.\\nIn catching punches, it’s all about angulation:\\nJab & Cross (1 & 2)\\nHold the mitt at a 90-degree angle\\nHooks (3 & 4)\\nHold mitts at a 45-degree angle\\nUppercuts (5 & 6)\\nHold mitts at a 45-degree angle, but lower than for the hook punches\\nYou’re trying to simulate a fight, so the whole time you’re holding the mitts, you’re looking to see if your partner is making a mistake so you can capitalize on it.","How do you hold mitts for punches?",{"_uid":680,"answer":681,"question":682,"component":670},"9ca1f3d4-2dd0-49c4-a4a5-519b7da3ab41","When you hold mitts for kicks, you want the mitts to be flat. You can hold them in a triangular shape, separated, but with the tips touching to give you more surface area to block the oncoming kick.\\nRear Round Kick\\nIf you are the partner holding the mitts, your lead foot should line up with your partner's rear foot. If your lead foot is too far to the right, your power is off to the right. You want to step across your partner so the kick and power come across the center line.\\nSwitch Kick\\nSame rule applies as in the rear kick: when you switch, your rear foot should line up with your partner’s lead foot. Remember not to smother the kick, let your partner come to you.","How do you hold mitts for kicks?",{"_uid":684,"answer":685,"question":686,"component":670},"e8b72b0b-8810-442e-83ce-d5180fd505c8","Holding mitts for elbows is similar to punches. You need to give enough resistance to catch the elbow, but at the same time, let your opponent (partner) come to you so they find their elbow range. Shift the angle of your mitts based on the direction your partner is throwing their elbow: up, across, or down.","How do you hold mitts for elbows?",{"_uid":688,"answer":689,"question":690,"component":670},"3458ad46-46a4-45fc-92d8-0bcb0930ddc8","For catching knees, you can use a belly pad or mitts. When you catch the knees, it’s going to be contralateral, meaning you use your right mitt to catch the left knee and your left mitt to catch the right knee.\\nIt’s important when you’re catching knees that you breathe so you don’t get the wind knocked out of you.","How do you hold mitts for knees?",{"_uid":692,"answer":693,"question":694,"component":670},"33a10f7b-348d-4c17-823e-5c2802897df4","For teeps or front kicks, wear either a belly pad or body armor to catch the kicks. Remember to breathe just like with catching knees. Let your partner come to you with the kicks and absorb the hit with your abs.","How do you hold mitts for teeps (front kicks)?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":86,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":735,"content":736},"doc",[737,769,799,805,819,826,830,852,858,868,872,876,882,890,895,903,908,916,920,926,936,952,957,961,966,970,976,985,988,994,1003,1007,1011,1017,1026,1029,1034,1078,1090,1095],{"type":738,"content":739},"paragraph",[740,748,754,756,761,767],{"text":159,"type":741,"marks":742},"text",[743],{"type":744,"attrs":745},"link",{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-kickboxing/","_blank",{"text":749,"type":741,"marks":750},"  ",[751],{"type":752,"attrs":753},"styled",{"class":7},{"text":755,"type":741},"is one of the most effective, and most challenging workouts you can do. When you start punching and kicking, you are using a lot of muscles, ",{"text":757,"type":741,"marks":758}," ",[759],{"type":752,"attrs":760},{"class":7},{"text":762,"type":741,"marks":763},"burning a lot of calories",[764],{"type":744,"attrs":765},{"href":766,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study/",{"text":768,"type":741},", and getting an intense full-body workout.",{"type":738,"content":770},[771,777,781,783,787,793,797],{"text":772,"type":741,"marks":773},"Mitt training",[774],{"type":744,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{"text":749,"type":741,"marks":778},[779],{"type":752,"attrs":780},{"class":7},{"text":782,"type":741},"is the best way to simulate a real fight outside of sparring. Holding pads for partner drills is great for conditioning, but it’s key to ",{"text":757,"type":741,"marks":784},[785],{"type":752,"attrs":786},{"class":7},{"text":788,"type":741,"marks":789},"learn the basics",[790],{"type":744,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://youtu.be/gqSS8DtBsoQ",{"text":749,"type":741,"marks":794},[795],{"type":752,"attrs":796},{"class":7},{"text":798,"type":741},"before jumping in. Remember, the partner holding the mitts is using just as much brain fitness as the partner throwing the punches and kicks, so it is excellent training for both partners.",{"type":738,"content":800},[801,803],{"text":802,"type":741},"In this video, FightCamp Trainer Aaron Swenson explains the do’s and don’ts of holding Muay Thai pads for kickboxing.",{"type":804},"hard_break",{"type":806,"attrs":807},"blok",{"id":808,"body":809},"b42a8c8a-48f9-42dc-b264-037e002bafef",[810],{"_uid":811,"link":812,"image":814,"title":816,"component":818},"i-9eaa761e-94c8-400e-b800-ad74e2a7594b",{"id":7,"url":813,"linktype":13,"fieldtype":14,"cached_url":813},"https://youtu.be/SQVbm5VX-Zo",{"id":815,"alt":816,"name":7,"focus":48,"title":816,"filename":817,"copyright":7,"fieldtype":50},3457327,"How To Hold Pads For Kickboxing | Partner Training","https://a.storyblok.com/f/115220/1244x700/2cd61e6eaa/how_to_hold_pads_for_kickboxing_youtube_video.png","image_video_link",{"type":820,"attrs":821,"content":823},"heading",{"level":822},2,[824],{"text":825,"type":741},"Aaron’s 3 Tips For Holding Thai Pads:",{"type":738,"content":827},[828],{"text":829,"type":741},"For both punching and kicking, remember these tips when working with mitts:",{"type":831,"content":832},"bullet_list",[833,840,846],{"type":834,"content":835},"list_item",[836],{"type":738,"content":837},[838],{"text":839,"type":741},"Maintain enough resistance to catch the punch or kick without hitting yourself with the mitts",{"type":834,"content":841},[842],{"type":738,"content":843},[844],{"text":845,"type":741},"Start slow when working with a partner to find your chemistry",{"type":834,"content":847},[848],{"type":738,"content":849},[850],{"text":851,"type":741},"Give your partner enough space to find their range, don’t smother the punch or kick",{"type":820,"attrs":853,"content":854},{"level":822},[855,857],{"text":856,"type":741},"Punches",{"type":804},{"type":806,"attrs":859},{"id":808,"body":860},[861],{"_uid":862,"image":863,"component":867},"i-8aba858d-ca65-4586-bb1c-3a0ee47e8cc1",{"id":864,"alt":865,"name":7,"focus":48,"title":865,"filename":866,"copyright":7,"fieldtype":50},3457353,"Aaron Swenson Showing How To Hold Pads For Punches","https://a.storyblok.com/f/115220/1100x1100/2d1ca3c1a1/holding_pads_for_punches.png","content_image",{"type":738,"content":869},[870],{"text":871,"type":741},"When you catch punches, you want to make it as realistic as you can so that every hit lands in the same spot. Remember not to smother the punch! Give your partner enough room to fully extend their punch so they can find their punch range.",{"type":738,"content":873},[874],{"text":875,"type":741},"In catching punches, it’s all about angulation:",{"type":820,"attrs":877,"content":879},{"level":878},3,[880],{"text":881,"type":741},"Jab & Cross (1 & 2)",{"type":831,"content":883},[884],{"type":834,"content":885},[886],{"type":738,"content":887},[888],{"text":889,"type":741},"Hold the mitt at a 90-degree angle",{"type":820,"attrs":891,"content":892},{"level":878},[893],{"text":894,"type":741},"Hooks (3 & 4)",{"type":831,"content":896},[897],{"type":834,"content":898},[899],{"type":738,"content":900},[901],{"text":902,"type":741},"Hold mitts at a 45-degree angle",{"type":820,"attrs":904,"content":905},{"level":878},[906],{"text":907,"type":741},"Uppercuts (5 & 6)",{"type":831,"content":909},[910],{"type":834,"content":911},[912],{"type":738,"content":913},[914],{"text":915,"type":741},"Hold mitts at a 45-degree angle, but lower than for the hook punches",{"type":738,"content":917},[918],{"text":919,"type":741},"You’re trying to simulate a fight, so the whole time you’re holding the mitts, you’re looking to see if your partner is making a mistake so you can capitalize on it.",{"type":820,"attrs":921,"content":922},{"level":822},[923,925],{"text":924,"type":741},"Kicks",{"type":804},{"type":806,"attrs":927},{"id":808,"body":928},[929],{"_uid":930,"image":931,"component":867,"copyright_details":935},"i-e09ba8a1-ed12-4193-b122-5f1f5de0dab6",{"id":932,"alt":933,"name":7,"focus":48,"title":933,"filename":934,"copyright":7,"fieldtype":50},3457380,"Aaron Swenson Showing How To Hold Pads For Kicks","https://a.storyblok.com/f/115220/1100x1100/084505c4ca/how_to_hold_pads_for_kicks.png",[],{"type":738,"content":937},[938,940,944,950],{"text":939,"type":741},"When you hold mitts for ",{"text":757,"type":741,"marks":941},[942],{"type":752,"attrs":943},{"class":7},{"text":945,"type":741,"marks":946},"kicks",[947],{"type":744,"attrs":948},{"href":949,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/the-3-types-of-kicks-in-kickboxing/",{"text":951,"type":741},", you want the mitts to be flat. You can hold them in a triangular shape, separated, but with the tips touching to give you more surface area to block the oncoming kick.",{"type":820,"attrs":953,"content":954},{"level":878},[955],{"text":956,"type":741},"Rear Round Kick",{"type":738,"content":958},[959],{"text":960,"type":741},"If you are the partner holding the mitts, your lead foot should line up with your partner's rear foot. If your lead foot is too far to the right, your power is off to the right. You want to step across your partner so the kick and power come across the center line.",{"type":820,"attrs":962,"content":963},{"level":878},[964],{"text":965,"type":741},"Switch Kick",{"type":738,"content":967},[968],{"text":969,"type":741},"Same rule applies as in the rear kick: when you switch, your rear foot should line up with your partner’s lead foot. Remember not to smother the kick, let your partner come to you.",{"type":820,"attrs":971,"content":972},{"level":822},[973,975],{"text":974,"type":741},"Elbows",{"type":804},{"type":806,"attrs":977},{"id":808,"body":978},[979],{"_uid":980,"image":981,"component":867},"i-be11d295-ed16-43f9-9799-cd8d862c863b",{"id":982,"alt":983,"name":7,"focus":48,"title":983,"filename":984,"copyright":7,"fieldtype":50},3457424,"Aaron Swenson showing how to hold pads for elbows","https://a.storyblok.com/f/115220/1100x1100/8c13b6bce3/how_to_hold_pads_for_elbows.png",{"type":738,"content":986},[987],{"text":685,"type":741},{"type":820,"attrs":989,"content":990},{"level":822},[991,993],{"text":992,"type":741},"Knees",{"type":804},{"type":806,"attrs":995},{"id":808,"body":996},[997],{"_uid":998,"image":999,"component":867},"i-99c91104-c439-4619-b232-13dd82bec161",{"id":1000,"alt":1001,"name":7,"focus":48,"title":1001,"filename":1002,"copyright":7,"fieldtype":50},3457710,"Aaron Swenson showing how to hold pads for knees","https://a.storyblok.com/f/115220/1100x1100/cb7db68c76/how_to_hold_pads_for_knees.png",{"type":738,"content":1004},[1005],{"text":1006,"type":741},"For catching knees, you can use a belly pad or mitts. When you catch the knees, it’s going to be contralateral, meaning you use your right mitt to catch the left knee and your left mitt to catch the right knee.",{"type":738,"content":1008},[1009],{"text":1010,"type":741},"It’s important when you’re catching knees that you breathe so you don’t get the wind knocked out of you.",{"type":820,"attrs":1012,"content":1013},{"level":822},[1014,1016],{"text":1015,"type":741},"Teeps (Front Kicks)",{"type":804},{"type":806,"attrs":1018},{"id":808,"body":1019},[1020],{"_uid":1021,"image":1022,"component":867},"i-c1cb1096-6d36-44d5-a813-7b2204938420",{"id":1023,"alt":1024,"name":7,"focus":48,"title":1024,"filename":1025,"copyright":7,"fieldtype":50},3457726,"Aaron Swenson showing how to use a belly pad for front kicks","https://a.storyblok.com/f/115220/1100x1100/0554927633/belly_pad_for_teeps.png",{"type":738,"content":1027},[1028],{"text":693,"type":741},{"type":820,"attrs":1030,"content":1031},{"level":822},[1032],{"text":1033,"type":741},"Ready For More Advanced Kickboxing Combos?",{"type":738,"content":1035},[1036,1038,1042,1048,1050,1054,1060,1062,1066,1072,1076],{"text":1037,"type":741},"Once you both find your chemistry and build this foundation, you can start practicing more involved ",{"text":757,"type":741,"marks":1039},[1040],{"type":752,"attrs":1041},{"class":7},{"text":1043,"type":741,"marks":1044},"kickboxing combinations",[1045],{"type":744,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://youtu.be/2SVkH1aKo1M",{"text":1049,"type":741},". Aaron suggests trying a combination build-up on the FightCamp App, or you can always find plenty of kickboxing drills on the ",{"text":757,"type":741,"marks":1051},[1052],{"type":752,"attrs":1053},{"class":7},{"text":1055,"type":741,"marks":1056},"FightCamp YouTube Channel",[1057],{"type":744,"attrs":1058},{"href":1059,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://bit.ly/3oYefXf",{"text":1061,"type":741},". Take your ",{"text":757,"type":741,"marks":1063},[1064],{"type":752,"attrs":1065},{"class":7},{"text":1067,"type":741,"marks":1068},"boxing and kickboxing training",[1069],{"type":744,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":749,"type":741,"marks":1073},[1074],{"type":752,"attrs":1075},{"class":7},{"text":1077,"type":741},"to the next level with us!",{"type":738,"content":1079},[1080,1082,1088],{"text":1081,"type":741},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1083,"type":741,"marks":1084},"FightCamp App",[1085],{"type":744,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1089,"type":741}," and train with real fighters from the comfort of your own home.",{"type":820,"attrs":1091,"content":1092},{"level":878},[1093],{"text":1094,"type":741},"Related Articles",{"type":738,"content":1096},[1097,1102,1103,1108,1109,1114,1115,1121,1122],{"text":1098,"type":741,"marks":1099},"The ULTIMATE Guide To Kickboxing",[1100],{"type":744,"attrs":1101},{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":804},{"text":1104,"type":741,"marks":1105},"7 Mitt Work Training Tips For Boxers",[1106],{"type":744,"attrs":1107},{"href":776,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":804},{"text":1110,"type":741,"marks":1111},"The 3 Types of Kicks In Kickboxing",[1112],{"type":744,"attrs":1113},{"href":949,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":804},{"text":1116,"type":741,"marks":1117},"How To Do A Roundhouse Kick In Kickboxing",[1118],{"type":744,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing/",{"type":804},{"text":1123,"type":741,"marks":1124},"5 Best Kicks In Kickboxing",[1125],{"type":744,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/five-5-best-kicks-in-kickboxing/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1129,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1130,"component":118,"meta_info":1131,"meta_title":7,"block_image":1132,"cover_image":1133,"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},[],[],"2022-03-29 00:00","article",{"_uid":1139,"title":657,"plugin":43,"description":1140},"60fa1abc-dcea-4923-b43e-2f35f8c60338","Mitt training for kickboxing is a great workout for both partners, but it takes practice. FightCamp Trainer Aaron Swenson explains the basics of holding pads.",{"id":1142,"alt":657,"name":7,"focus":48,"title":657,"filename":1143,"copyright":7,"fieldtype":50},3457322,"https://a.storyblok.com/f/115220/2400x990/b4d99b11a5/how-to-hold-pads-for-kickboxing-partner-training.png",[],[],"how-to-hold-pads-for-kickboxing-partner-training","blogs/how-to-hold-pads-for-kickboxing-partner-training",-2780,[1150],"featured",60887917,"cba27f38-fdd5-48d7-91fe-7cfc1c872d27","2022-01-11T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1157],[1158,1353,1767,1940,2264,2503],{"name":1159,"created_at":1160,"published_at":1161,"updated_at":1162,"id":1163,"uuid":1164,"content":1165,"slug":1346,"full_slug":1347,"sort_by_date":48,"position":1348,"tag_list":1349,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":1350,"first_published_at":1351,"release_id":48,"lang":60,"path":1154,"alternates":1352,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1166,"faqs":1167,"title":1184,"topic":1185,"author":1200,"content":1201,"category":1327,"schedule":1335,"component":1137,"meta_info":1336,"cover_image":1340,"description":1344,"contributors":1345},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1168,1172,1176,1180],{"_uid":1169,"answer":1170,"question":1171,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1173,"answer":1174,"question":1175,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1177,"answer":1178,"question":1179,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1181,"answer":1182,"question":1183,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1186,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1198,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1187,"component":39,"meta_info":1195,"block_image":1196,"cover_image":1197,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1202},[1203,1216,1220,1231,1244,1248,1257,1261,1265,1274,1287,1292,1305,1310,1323],{"type":738,"content":1204},[1205,1207,1214],{"text":1206,"type":741},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1208,"type":741,"marks":1209},"Muhammad Ali",[1210],{"type":744,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"custom":1213,"target":747,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1215,"type":741}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":820,"attrs":1217,"content":1218},{"level":822},[1219],{"text":1175,"type":741},{"type":806,"attrs":1221},{"id":1222,"body":1223},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1224],{"url":7,"_uid":1225,"image":1226,"component":867,"copyright_details":1230},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1227,"alt":1228,"name":7,"focus":7,"title":1228,"filename":1229,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":738,"content":1232},[1233,1235,1242],{"text":1234,"type":741},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1236,"type":741,"marks":1237},"Manny Pacquiao",[1238],{"type":744,"attrs":1239},{"href":1240,"uuid":48,"anchor":48,"custom":1241,"target":747,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1243,"type":741},". His punches have great technique and flow well, naturally building momentum.",{"type":820,"attrs":1245,"content":1246},{"level":822},[1247],{"text":1179,"type":741},{"type":806,"attrs":1249},{"id":1222,"body":1250},[1251],{"url":7,"_uid":1252,"image":1253,"component":867,"copyright_details":1256},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1254,"alt":1228,"name":7,"focus":7,"title":1228,"filename":1255,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":738,"content":1258},[1259],{"text":1260,"type":741},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":820,"attrs":1262,"content":1263},{"level":822},[1264],{"text":1183,"type":741},{"type":806,"attrs":1266},{"id":1222,"body":1267},[1268],{"url":7,"_uid":1269,"image":1270,"component":867,"copyright_details":1273},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1271,"alt":1228,"name":7,"focus":7,"title":1228,"filename":1272,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":738,"content":1275},[1276,1278,1285],{"text":1277,"type":741},"In boxing movies, you will often hear boxers ‘",{"text":1279,"type":741,"marks":1280},"hiss",[1281],{"type":744,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":747,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1286,"type":741},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":820,"attrs":1288,"content":1289},{"level":822},[1290],{"text":1291,"type":741},"The Takeaway",{"type":738,"content":1293},[1294,1296,1303],{"text":1295,"type":741},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1297,"type":741,"marks":1298},"breathing",[1299],{"type":744,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"custom":1302,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1304,"type":741}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":820,"attrs":1306,"content":1307},{"level":822},[1308],{"text":1309,"type":741},"Train Like a Fighter",{"type":738,"content":1311},[1312,1314,1321],{"text":1313,"type":741},"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":1315,"type":741,"marks":1316},"FightCamp",[1317],{"type":744,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1322,"type":741}," 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":738,"content":1324},[1325],{"text":1326,"type":741},"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":1328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1329,"component":118,"meta_info":1330,"meta_title":7,"block_image":1331,"cover_image":1332,"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},[],[],"2022-12-22 00:00",{"_uid":1337,"title":1338,"plugin":43,"description":1339},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1341,"alt":1342,"name":7,"focus":7,"title":1342,"filename":1343,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1150],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1354,"created_at":1355,"published_at":1356,"updated_at":1357,"id":1358,"uuid":1359,"content":1360,"slug":1760,"full_slug":1761,"sort_by_date":48,"position":1762,"tag_list":1763,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":1764,"first_published_at":1765,"release_id":48,"lang":60,"path":1154,"alternates":1766,"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":1361,"faqs":1362,"title":1354,"topic":1367,"author":1382,"content":1383,"category":1741,"schedule":1749,"component":1137,"meta_info":1750,"cover_image":1754,"description":1758,"contributors":1759},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1363],{"_uid":1364,"answer":1365,"question":1366,"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":1368,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1380,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1381,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1369,"component":39,"meta_info":1377,"block_image":1378,"cover_image":1379,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1371,"component":118,"meta_info":1372,"meta_title":7,"block_image":1373,"cover_image":1374,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":735,"content":1384},[1385,1389,1393,1397,1410,1442,1446,1451,1455,1459,1464,1468,1488,1493,1497,1523,1527,1532,1536,1556,1561,1565,1585,1590,1594,1625,1630,1633,1653,1658,1662,1682,1687,1691,1711,1724,1729,1738],{"type":738,"content":1386},[1387],{"text":1388,"type":741},"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":738,"content":1390},[1391],{"text":1392,"type":741},"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":738,"content":1394},[1395],{"text":1396,"type":741},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":1398},[1399,1401,1408],{"text":1400,"type":741},"With consistent resistance training and ",{"text":1402,"type":741,"marks":1403},"healthy nutrition",[1404],{"type":744,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"custom":1407,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1409,"type":741},", women can develop strong arm muscles that will empower you to:",{"type":831,"content":1411},[1412,1418,1424,1430,1436],{"type":834,"content":1413},[1414],{"type":738,"content":1415},[1416],{"text":1417,"type":741},"Throw a solid punch",{"type":834,"content":1419},[1420],{"type":738,"content":1421},[1422],{"text":1423,"type":741},"Carry your kids or fur babies",{"type":834,"content":1425},[1426],{"type":738,"content":1427},[1428],{"text":1429,"type":741},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":834,"content":1431},[1432],{"type":738,"content":1433},[1434],{"text":1435,"type":741},"Feel confident in every tank top and sleeveless dress",{"type":834,"content":1437},[1438],{"type":738,"content":1439},[1440],{"text":1441,"type":741},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":1443},[1444],{"text":1445,"type":741},"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":820,"attrs":1447,"content":1448},{"level":822},[1449],{"text":1450,"type":741},"Arm Exercises for Women",{"type":738,"content":1452},[1453],{"text":1454,"type":741},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":1456},[1457],{"text":1458,"type":741},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":820,"attrs":1460,"content":1461},{"level":878},[1462],{"text":1463,"type":741},"1. Plank With Bicep Curl",{"type":738,"content":1465},[1466],{"text":1467,"type":741},"Target Muscles: Biceps & Core",{"type":831,"content":1469},[1470,1476,1482],{"type":834,"content":1471},[1472],{"type":738,"content":1473},[1474],{"text":1475,"type":741},"Begin in plank position, holding two dumbbells on the floor",{"type":834,"content":1477},[1478],{"type":738,"content":1479},[1480],{"text":1481,"type":741},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":834,"content":1483},[1484],{"type":738,"content":1485},[1486],{"text":1487,"type":741},"Maintain plank position and repeat with the other arm",{"type":820,"attrs":1489,"content":1490},{"level":878},[1491],{"text":1492,"type":741},"2. Overhead Tricep Extension",{"type":738,"content":1494},[1495],{"text":1496,"type":741},"Target Muscles: Triceps",{"type":831,"content":1498},[1499,1505,1511,1517],{"type":834,"content":1500},[1501],{"type":738,"content":1502},[1503],{"text":1504,"type":741},"Hold the weight overhead with both hands",{"type":834,"content":1506},[1507],{"type":738,"content":1508},[1509],{"text":1510,"type":741},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":834,"content":1512},[1513],{"type":738,"content":1514},[1515],{"text":1516,"type":741},"Straighten your elbows and extend the weight overhead",{"type":834,"content":1518},[1519],{"type":738,"content":1520},[1521],{"text":1522,"type":741},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":1524},[1525],{"text":1526,"type":741},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":820,"attrs":1528,"content":1529},{"level":878},[1530],{"text":1531,"type":741},"3. Upright Row ",{"type":738,"content":1533},[1534],{"text":1535,"type":741},"Target Muscles: Traps & Deltoids",{"type":831,"content":1537},[1538,1544,1550],{"type":834,"content":1539},[1540],{"type":738,"content":1541},[1542],{"text":1543,"type":741},"Begin standing with your feet hip-width apart",{"type":834,"content":1545},[1546],{"type":738,"content":1547},[1548],{"text":1549,"type":741},"Lift your barbell or dumbbells straight up toward your chin",{"type":834,"content":1551},[1552],{"type":738,"content":1553},[1554],{"text":1555,"type":741},"Pause at the top of the lift, lower, and repeat",{"type":820,"attrs":1557,"content":1558},{"level":878},[1559],{"text":1560,"type":741},"4. Lateral Arm Raise",{"type":738,"content":1562},[1563],{"text":1564,"type":741},"Target Muscles: Triceps & Shoulders",{"type":831,"content":1566},[1567,1573,1579],{"type":834,"content":1568},[1569],{"type":738,"content":1570},[1571],{"text":1572,"type":741},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":834,"content":1574},[1575],{"type":738,"content":1576},[1577],{"text":1578,"type":741},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":834,"content":1580},[1581],{"type":738,"content":1582},[1583],{"text":1584,"type":741},"Lower and repeat",{"type":820,"attrs":1586,"content":1587},{"level":878},[1588],{"text":1589,"type":741},"5. Dumbbell Bench Press",{"type":738,"content":1591},[1592],{"text":1593,"type":741},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":831,"content":1595},[1596,1602,1608,1619],{"type":834,"content":1597},[1598],{"type":738,"content":1599},[1600],{"text":1601,"type":741},"Begin laying on a bench with your feet flat on the floor",{"type":834,"content":1603},[1604],{"type":738,"content":1605},[1606],{"text":1607,"type":741},"Lift the dumbbells to chest height, with your hands facing forward",{"type":834,"content":1609},[1610],{"type":738,"content":1611},[1612,1614],{"text":1613,"type":741},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1615,"type":741,"marks":1616},"(don’t let the dumbbells touch)",[1617],{"type":1618},"italic",{"type":834,"content":1620},[1621],{"type":738,"content":1622},[1623],{"text":1624,"type":741},"Lower your arms and repeat",{"type":820,"attrs":1626,"content":1627},{"level":878},[1628],{"text":1629,"type":741},"6. Tricep Dips",{"type":738,"content":1631},[1632],{"text":1496,"type":741},{"type":831,"content":1634},[1635,1641,1647],{"type":834,"content":1636},[1637],{"type":738,"content":1638},[1639],{"text":1640,"type":741},"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":834,"content":1642},[1643],{"type":738,"content":1644},[1645],{"text":1646,"type":741},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":834,"content":1648},[1649],{"type":738,"content":1650},[1651],{"text":1652,"type":741},"Push yourself back up until your arms are almost straight, and repeat",{"type":820,"attrs":1654,"content":1655},{"level":878},[1656],{"text":1657,"type":741},"7. Decline Push-Up",{"type":738,"content":1659},[1660],{"text":1661,"type":741},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":831,"content":1663},[1664,1670,1676],{"type":834,"content":1665},[1666],{"type":738,"content":1667},[1668],{"text":1669,"type":741},"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":834,"content":1671},[1672],{"type":738,"content":1673},[1674],{"text":1675,"type":741},"Brace your core and glutes, and lower yourself down into a push-up",{"type":834,"content":1677},[1678],{"type":738,"content":1679},[1680],{"text":1681,"type":741},"Extend your elbows to push yourself up, and repeat",{"type":820,"attrs":1683,"content":1684},{"level":878},[1685],{"text":1686,"type":741},"8. Diamond Push-Up",{"type":738,"content":1688},[1689],{"text":1690,"type":741},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":831,"content":1692},[1693,1699,1705],{"type":834,"content":1694},[1695],{"type":738,"content":1696},[1697],{"text":1698,"type":741},"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":834,"content":1700},[1701],{"type":738,"content":1702},[1703],{"text":1704,"type":741},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":834,"content":1706},[1707],{"type":738,"content":1708},[1709],{"text":1710,"type":741},"Push yourself back up and repeat",{"type":738,"content":1712},[1713,1715,1722],{"text":1714,"type":741},"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":1716,"type":741,"marks":1717},"FightCamp Community",[1718],{"type":744,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1723,"type":741}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":820,"attrs":1725,"content":1726},{"level":822},[1727],{"text":1728,"type":741},"Train Like a Woman",{"type":738,"content":1730},[1731,1732,1737],{"text":1313,"type":741},{"text":1315,"type":741,"marks":1733},[1734],{"type":744,"attrs":1735},{"href":1319,"uuid":48,"anchor":48,"custom":1736,"target":747,"linktype":13},{},{"text":1322,"type":741},{"type":738,"content":1739},[1740],{"text":1326,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1743,"component":118,"meta_info":1744,"meta_title":7,"block_image":1745,"cover_image":1746,"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":1751,"title":1752,"plugin":43,"description":1753},"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":1755,"alt":1756,"name":7,"focus":7,"title":1756,"filename":1757,"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,[1150],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1768,"created_at":1769,"published_at":1770,"updated_at":1771,"id":1772,"uuid":1773,"content":1774,"slug":1934,"full_slug":1935,"sort_by_date":48,"position":1936,"tag_list":1937,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":1938,"first_published_at":1770,"release_id":48,"lang":60,"path":1154,"alternates":1939,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1775,"faqs":1776,"title":1768,"topic":1793,"author":1200,"content":1808,"category":1916,"schedule":1749,"component":1137,"meta_info":1924,"cover_image":1928,"description":1932,"contributors":1933},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1777,1781,1785,1789],{"_uid":1778,"answer":1779,"question":1780,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1782,"answer":1783,"question":1784,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1786,"answer":1787,"question":1788,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1790,"answer":1791,"question":1792,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1794,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1806,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1807,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1795,"component":39,"meta_info":1803,"block_image":1804,"cover_image":1805,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1796,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1801,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1802,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1797,"component":118,"meta_info":1798,"meta_title":7,"block_image":1799,"cover_image":1800,"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":735,"content":1809},[1810,1814,1819,1838,1843,1847,1852,1855,1860,1872,1877,1890,1895,1899,1903,1913],{"type":738,"content":1811},[1812],{"text":1813,"type":741},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":820,"attrs":1815,"content":1816},{"level":822},[1817],{"text":1818,"type":741},"Practice, Practice, Practice",{"type":738,"content":1820},[1821,1823,1827,1829,1836],{"text":1822,"type":741},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1824,"type":741,"marks":1825},"always",[1826],{"type":1618},{"text":1828,"type":741}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1830,"type":741,"marks":1831},"mirror",[1832],{"type":744,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"custom":1835,"target":747,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1837,"type":741}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":820,"attrs":1839,"content":1840},{"level":878},[1841],{"text":1842,"type":741},"Shoulder Touch Drill",{"type":738,"content":1844},[1845],{"text":1846,"type":741},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":820,"attrs":1848,"content":1849},{"level":878},[1850],{"text":1851,"type":741},"Cobra Bag",{"type":738,"content":1853},[1854],{"text":1783,"type":741},{"type":820,"attrs":1856,"content":1857},{"level":878},[1858],{"text":1859,"type":741},"Sparring",{"type":738,"content":1861},[1862,1864,1870],{"text":1863,"type":741},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1859,"type":741,"marks":1865},[1866],{"type":744,"attrs":1867},{"href":1868,"uuid":48,"anchor":48,"custom":1869,"target":747,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1871,"type":741}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":820,"attrs":1873,"content":1874},{"level":878},[1875],{"text":1876,"type":741},"“Free flow” mitt work",{"type":738,"content":1878},[1879,1881,1888],{"text":1880,"type":741},"Free flow ",{"text":1882,"type":741,"marks":1883},"mitt work",[1884],{"type":744,"attrs":1885},{"href":1886,"uuid":48,"anchor":48,"custom":1887,"target":747,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1889,"type":741}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":820,"attrs":1891,"content":1892},{"level":878},[1893],{"text":1894,"type":741},"Think Fast",{"type":738,"content":1896},[1897],{"text":1898,"type":741},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":820,"attrs":1900,"content":1901},{"level":822},[1902],{"text":1309,"type":741},{"type":738,"content":1904},[1905,1906,1911],{"text":1313,"type":741},{"text":1315,"type":741,"marks":1907},[1908],{"type":744,"attrs":1909},{"href":1319,"uuid":48,"anchor":48,"custom":1910,"target":747,"linktype":13},{},{"text":1912,"type":741}," 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":738,"content":1914},[1915],{"text":1326,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1917,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1922,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1918,"component":118,"meta_info":1919,"meta_title":7,"block_image":1920,"cover_image":1921,"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":1925,"title":1926,"plugin":43,"description":1927},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1929,"alt":1930,"name":7,"focus":7,"title":1930,"filename":1931,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1150],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1941,"created_at":1942,"published_at":1943,"updated_at":1944,"id":1945,"uuid":1946,"content":1947,"slug":2258,"full_slug":2259,"sort_by_date":48,"position":2260,"tag_list":2261,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":2262,"first_published_at":1943,"release_id":48,"lang":60,"path":1154,"alternates":2263,"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":1948,"faqs":1949,"title":1941,"topic":1982,"author":1997,"content":1998,"category":2240,"schedule":2248,"component":1137,"meta_info":2249,"cover_image":2253,"description":2252,"contributors":2257},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1950,1954,1958,1962,1966,1970,1974,1978],{"_uid":1951,"answer":1952,"question":1953,"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":1955,"answer":1956,"question":1957,"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":1959,"answer":1960,"question":1961,"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":1963,"answer":1964,"question":1965,"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":1967,"answer":1968,"question":1969,"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":1971,"answer":1972,"question":1973,"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":1975,"answer":1976,"question":1977,"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":1979,"answer":1980,"question":1981,"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":1983,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1995,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1984,"component":39,"meta_info":1992,"block_image":1993,"cover_image":1994,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1986,"component":118,"meta_info":1987,"meta_title":7,"block_image":1988,"cover_image":1989,"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":735,"content":1999},[2000,2020,2024,2028,2033,2037,2050,2070,2074,2084,2087,2092,2103,2123,2128,2138,2166,2171,2181,2193,2198,2225,2229,2237],{"type":738,"content":2001},[2002,2004,2010,2012,2018],{"text":2003,"type":741},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2005,"type":741,"marks":2006},"over two hours each day",[2007],{"type":744,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2011,"type":741}," on social media. The ",{"text":2013,"type":741,"marks":2014},"CDC",[2015],{"type":744,"attrs":2016},{"href":2017,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2019,"type":741}," 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":738,"content":2021},[2022],{"text":2023,"type":741},"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":738,"content":2025},[2026],{"text":2027,"type":741},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":820,"attrs":2029,"content":2030},{"level":822},[2031],{"text":2032,"type":741},"Benefits of a 30-Minute Boxing Workout",{"type":820,"attrs":2034,"content":2035},{"level":878},[2036],{"text":1961,"type":741},{"type":806,"attrs":2038},{"id":2039,"body":2040},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2041],{"url":2042,"_uid":2044,"image":2045,"component":867,"copyright_details":2049},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2046,"alt":2047,"name":7,"focus":48,"title":2047,"filename":2048,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":738,"content":2051},[2052,2054,2060,2062,2068],{"text":2053,"type":741},"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":2055,"type":741,"marks":2056},"heavy bag",[2057],{"type":744,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2061,"type":741},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2063,"type":741,"marks":2064},"fantastic shape",[2065],{"type":744,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2069,"type":741},". 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":820,"attrs":2071,"content":2072},{"level":878},[2073],{"text":1965,"type":741},{"type":806,"attrs":2075},{"id":2039,"body":2076},[2077],{"url":2078,"_uid":2079,"image":2080,"component":867,"copyright_details":2083},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2081,"alt":2047,"name":7,"focus":48,"title":2047,"filename":2082,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":738,"content":2085},[2086],{"text":1964,"type":741},{"type":820,"attrs":2088,"content":2089},{"level":878},[2090],{"text":2091,"type":741},"Stress Relief",{"type":806,"attrs":2093},{"id":2039,"body":2094},[2095],{"url":2096,"_uid":2097,"image":2098,"component":867,"copyright_details":2102},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2099,"alt":2100,"name":7,"focus":48,"title":2100,"filename":2101,"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":738,"content":2104},[2105,2107,2113,2115,2121],{"text":2106,"type":741},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2108,"type":741,"marks":2109},"unleashing that stress",[2110],{"type":744,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2114,"type":741}," 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":2116,"type":741,"marks":2117},"safe and healthy outlet",[2118],{"type":744,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2122,"type":741}," for anyone who has ever felt the need to just get it all out.",{"type":820,"attrs":2124,"content":2125},{"level":878},[2126],{"text":2127,"type":741},"Mental Wellness",{"type":806,"attrs":2129},{"id":2039,"body":2130},[2131],{"url":2132,"_uid":2133,"image":2134,"component":867,"copyright_details":2137},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2135,"alt":2047,"name":7,"focus":48,"title":2047,"filename":2136,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":738,"content":2139},[2140,2142,2148,2150,2156,2158,2164],{"text":2141,"type":741},"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":2143,"type":741,"marks":2144},"prevent age-related cognitive decline",[2145],{"type":744,"attrs":2146},{"href":2147,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2149,"type":741},". Studies have also shown that as little as ",{"text":2151,"type":741,"marks":2152},"15 minutes per day",[2153],{"type":744,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2157,"type":741}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2159,"type":741,"marks":2160},"regulate your emotional well-being",[2161],{"type":744,"attrs":2162},{"href":2163,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2165,"type":741}," over time with consistent workouts.",{"type":820,"attrs":2167,"content":2168},{"level":878},[2169],{"text":2170,"type":741},"Convenience",{"type":806,"attrs":2172},{"id":2039,"body":2173},[2174],{"url":2175,"_uid":2176,"image":2177,"component":867,"copyright_details":2180},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2178,"alt":2047,"name":7,"focus":48,"title":2047,"filename":2179,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":738,"content":2182},[2183,2185,2191],{"text":2184,"type":741},"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":2186,"type":741,"marks":2187},"boxing training at home",[2188],{"type":744,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2192,"type":741},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":820,"attrs":2194,"content":2195},{"level":822},[2196],{"text":2197,"type":741},"30-Minute Throwdown",{"type":738,"content":2199},[2200,2202,2208,2210,2216,2218,2223],{"text":2201,"type":741},"You can start getting all the benefits of ",{"text":2203,"type":741,"marks":2204},"boxing at home",[2205],{"type":744,"attrs":2206},{"href":2207,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2209,"type":741}," with no equipment at all. ",{"text":2211,"type":741,"marks":2212},"Shadowboxing",[2213],{"type":744,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2217,"type":741}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. 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Why not take that up a notch with boxing training to improve your mind and body.",{"id":2254,"alt":2255,"name":7,"focus":48,"title":2255,"filename":2256,"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,[1150],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2265,"created_at":2266,"published_at":2267,"updated_at":2268,"id":2269,"uuid":2270,"content":2271,"slug":2496,"full_slug":2497,"sort_by_date":48,"position":2498,"tag_list":2499,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":2500,"first_published_at":2501,"release_id":48,"lang":60,"path":1154,"alternates":2502,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2272,"faqs":2273,"title":2265,"topic":2294,"author":2309,"content":2310,"category":2480,"schedule":2488,"component":1137,"meta_info":2489,"cover_image":2492,"description":2491,"contributors":2495},"d9342cbc-2f33-448b-95cb-d9141a391216",[2274,2278,2282,2286,2290],{"_uid":2275,"answer":2276,"question":2277,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2279,"answer":2280,"question":2281,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2283,"answer":2284,"question":2285,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2287,"answer":2288,"question":2289,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2291,"answer":2292,"question":2293,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2295,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2307,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2296,"component":39,"meta_info":2304,"block_image":2305,"cover_image":2306,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2297,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2302,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2303,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2298,"component":118,"meta_info":2299,"meta_title":7,"block_image":2300,"cover_image":2301,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":735,"content":2311},[2312,2325,2329,2341,2345,2349,2361,2365,2369,2373,2390,2394,2398,2402,2418,2422,2427,2440,2444,2454,2466,2470],{"type":738,"content":2313},[2314,2316,2323],{"text":2315,"type":741},"FightCamp Trainer ",{"text":2317,"type":741,"marks":2318},"Coach PJ",[2319],{"type":744,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"custom":2322,"target":747,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2324,"type":741}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":738,"content":2326},[2327],{"text":2328,"type":741},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":806,"attrs":2330},{"id":2331,"body":2332},"d975e679-f879-4a04-b019-c5eb66b48e99",[2333],{"_uid":2334,"link":2335,"image":2337,"title":2339,"component":818},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2336,"linktype":13,"fieldtype":14,"cached_url":2336},"https://youtu.be/G-4nuJefUcE",{"id":2338,"alt":2339,"name":7,"focus":48,"title":2339,"filename":2340,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":820,"attrs":2342,"content":2343},{"level":822},[2344],{"text":2277,"type":741},{"type":738,"content":2346},[2347],{"text":2348,"type":741},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":806,"attrs":2350},{"id":2351,"body":2352},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2353],{"url":2354,"_uid":2355,"image":2356,"component":867,"copyright_details":2360},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2357,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2359,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":738,"content":2362},[2363],{"text":2364,"type":741},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":820,"attrs":2366,"content":2367},{"level":822},[2368],{"text":2281,"type":741},{"type":738,"content":2370},[2371],{"text":2372,"type":741},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":806,"attrs":2374},{"id":2351,"body":2375},[2376],{"url":2377,"_uid":2378,"image":2379,"component":867,"copyright_details":2383},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2380,"alt":2381,"name":7,"focus":48,"title":2381,"filename":2382,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2384],{"_uid":2385,"link":2386,"title":2388,"component":2389},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2387,"linktype":13,"fieldtype":14,"cached_url":2387},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":738,"content":2391},[2392],{"text":2393,"type":741},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":820,"attrs":2395,"content":2396},{"level":822},[2397],{"text":2285,"type":741},{"type":738,"content":2399},[2400],{"text":2401,"type":741},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":806,"attrs":2403},{"id":2351,"body":2404},[2405],{"url":2406,"_uid":2407,"image":2408,"component":867,"copyright_details":2412},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2409,"alt":2410,"name":7,"focus":48,"title":2410,"filename":2411,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2413],{"_uid":2414,"link":2415,"title":2417,"component":2389},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2416,"linktype":13,"fieldtype":14,"cached_url":2416},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":738,"content":2419},[2420],{"text":2421,"type":741},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":820,"attrs":2423,"content":2424},{"level":822},[2425],{"text":2426,"type":741},"Levels & Abilities",{"type":738,"content":2428},[2429,2431,2438],{"text":2430,"type":741},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. 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",{"type":820,"attrs":2441,"content":2442},{"level":822},[2443],{"text":2293,"type":741},{"type":806,"attrs":2445},{"id":2351,"body":2446},[2447],{"url":2448,"_uid":2449,"image":2450,"component":867,"copyright_details":2453},{"id":7,"url":7,"linktype":2043,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2451,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2452,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":738,"content":2455},[2456,2458,2464],{"text":2457,"type":741},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2459,"type":741,"marks":2460},"FightCamp app",[2461],{"type":744,"attrs":2462},{"href":1087,"uuid":48,"anchor":48,"custom":2463,"target":747,"linktype":13},{},{"text":2465,"type":741},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":820,"attrs":2467,"content":2468},{"level":822},[2469],{"text":1309,"type":741},{"type":738,"content":2471},[2472,2473,2478],{"text":1313,"type":741},{"text":1315,"type":741,"marks":2474},[2475],{"type":744,"attrs":2476},{"href":1319,"uuid":48,"anchor":48,"custom":2477,"target":747,"linktype":13},{},{"text":2479,"type":741}," 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":2481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"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},[],[],"2022-12-29 00:00",{"_uid":2490,"title":2265,"plugin":43,"description":2491},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2493,"alt":2265,"name":7,"focus":48,"title":2265,"filename":2494,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1150],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2504,"created_at":2505,"published_at":2506,"updated_at":2507,"id":2508,"uuid":2509,"content":2510,"slug":2736,"full_slug":2737,"sort_by_date":48,"position":2738,"tag_list":2739,"is_startpage":9,"parent_id":1151,"meta_data":48,"group_id":2740,"first_published_at":2741,"release_id":48,"lang":60,"path":1154,"alternates":2742,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2511,"faqs":2512,"title":2504,"topic":2521,"author":1382,"content":2536,"category":2717,"schedule":2725,"component":1137,"meta_info":2726,"cover_image":2730,"description":2734,"contributors":2735},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2513,2517],{"_uid":2514,"answer":2515,"question":2516,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2518,"answer":2519,"question":2520,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2522,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2534,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2523,"component":39,"meta_info":2531,"block_image":2532,"cover_image":2533,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2537},[2538,2543,2547,2552,2556,2561,2565,2591,2596,2600,2605,2609,2614,2618,2623,2636,2641,2654,2659,2663,2668,2672,2677,2681,2686,2690,2695,2699,2704],{"type":820,"attrs":2539,"content":2540},{"level":822},[2541],{"text":2542,"type":741},"Staying Safe While Exercising in the Cold",{"type":738,"content":2544},[2545],{"text":2546,"type":741},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":820,"attrs":2548,"content":2549},{"level":878},[2550],{"text":2551,"type":741},"Watch the Windchill",{"type":738,"content":2553},[2554],{"text":2555,"type":741},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":820,"attrs":2557,"content":2558},{"level":878},[2559],{"text":2560,"type":741},"Protect Your Extremities",{"type":738,"content":2562},[2563],{"text":2564,"type":741},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":831,"content":2566},[2567,2573,2579,2585],{"type":834,"content":2568},[2569],{"type":738,"content":2570},[2571],{"text":2572,"type":741},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":834,"content":2574},[2575],{"type":738,"content":2576},[2577],{"text":2578,"type":741},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":834,"content":2580},[2581],{"type":738,"content":2582},[2583],{"text":2584,"type":741},"Wear a hat or headband that covers your ears",{"type":834,"content":2586},[2587],{"type":738,"content":2588},[2589],{"text":2590,"type":741},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":820,"attrs":2592,"content":2593},{"level":878},[2594],{"text":2595,"type":741},"Wear Layers",{"type":738,"content":2597},[2598],{"text":2599,"type":741},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":820,"attrs":2601,"content":2602},{"level":878},[2603],{"text":2604,"type":741},"Don’t Forget Sunscreen",{"type":738,"content":2606},[2607],{"text":2608,"type":741},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":820,"attrs":2610,"content":2611},{"level":822},[2612],{"text":2613,"type":741},"Getting Motivated to Workout in the Cold ",{"type":738,"content":2615},[2616],{"text":2617,"type":741},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":820,"attrs":2619,"content":2620},{"level":878},[2621],{"text":2622,"type":741},"Invest in New Activewear",{"type":738,"content":2624},[2625,2627,2634],{"text":2626,"type":741},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2628,"type":741,"marks":2629},"new workout gear",[2630],{"type":744,"attrs":2631},{"href":2632,"uuid":48,"anchor":48,"custom":2633,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2635,"type":741}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":820,"attrs":2637,"content":2638},{"level":878},[2639],{"text":2640,"type":741},"Find a Workout Buddy",{"type":738,"content":2642},[2643,2645,2652],{"text":2644,"type":741},"Accountability! Accountability! Accountability! Finding a ",{"text":2646,"type":741,"marks":2647},"workout buddy",[2648],{"type":744,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"custom":2651,"target":747,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2653,"type":741}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":820,"attrs":2655,"content":2656},{"level":878},[2657],{"text":2658,"type":741},"Benefits of Working Out in the Cold",{"type":738,"content":2660},[2661],{"text":2662,"type":741},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":820,"attrs":2664,"content":2665},{"level":878},[2666],{"text":2667,"type":741},"Combat Seasonal Affective Disorder",{"type":738,"content":2669},[2670],{"text":2671,"type":741},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":820,"attrs":2673,"content":2674},{"level":878},[2675],{"text":2676,"type":741},"Boost Your Immune System",{"type":738,"content":2678},[2679],{"text":2680,"type":741},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":820,"attrs":2682,"content":2683},{"level":878},[2684],{"text":2685,"type":741},"Diverse Training Options",{"type":738,"content":2687},[2688],{"text":2689,"type":741},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":820,"attrs":2691,"content":2692},{"level":878},[2693],{"text":2694,"type":741},"Burn More Calories",{"type":738,"content":2696},[2697],{"text":2698,"type":741},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":820,"attrs":2700,"content":2701},{"level":822},[2702],{"text":2703,"type":741},"Train Like a Fighter in the Cold",{"type":738,"content":2705},[2706,2708,2715],{"text":2707,"type":741},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1315,"type":741,"marks":2709},[2710,2713],{"type":744,"attrs":2711},{"href":1319,"uuid":48,"anchor":48,"custom":2712,"target":747,"linktype":13},{},{"type":2714},"underline",{"text":2716,"type":741}," 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":2718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2719,"component":118,"meta_info":2720,"meta_title":7,"block_image":2721,"cover_image":2722,"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},[],[],"2023-01-29 00:00",{"_uid":2727,"title":2728,"plugin":43,"description":2729},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2731,"alt":2732,"name":7,"focus":7,"title":2732,"filename":2733,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1150],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1137,"created_at":2744,"published_at":2745,"updated_at":2746,"id":2747,"uuid":2748,"content":2749,"slug":1137,"full_slug":2770,"sort_by_date":48,"position":446,"tag_list":2771,"is_startpage":9,"parent_id":2772,"meta_data":48,"group_id":2773,"first_published_at":2774,"release_id":48,"lang":60,"path":7,"alternates":2775,"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":2750,"component":2751,"meta_info":2752,"custom_content_list":2754},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2753,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2755,2760,2765],{"_uid":2756,"label":2757,"value":2758,"dev_id":2759,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2761,"label":2762,"value":2763,"dev_id":2764,"component":741},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2766,"label":2767,"value":2768,"dev_id":2769,"component":741},"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",[],1787013245458]