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Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!\n\nThis cardio kickboxing workout can be done at the gym, at home with at-home boxing equipment, or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.\n\nFor a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. Beginner kickboxers may want to start out with the zero-equipment option, while intermediate and advanced kickboxers can choose the best way to challenge themselves.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"c5d93e03-33c7-4a47-9a45-0087d8f9da24","To throw a jab in boxing, punch straight out with your lead hand, protecting your face with your rear hand.","How do you throw a jab in boxing?",{"_uid":675,"answer":676,"question":677,"component":669},"2abeeda0-b425-4fd7-8b23-25b15ba4e3a1","To throw a cross in boxing, punch straight out with your rear hand, protecting your face with your lead hand.","How do you throw a cross in boxing?",{"_uid":679,"answer":680,"question":681,"component":669},"02a0e078-271e-40c2-82e9-594c6dab4068","To throw a lead hook in boxing, hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee.","How do you throw a lead hook in boxing?",{"_uid":683,"answer":684,"question":685,"component":669},"d30427c1-b5de-46d5-a696-f16b545c9e26","To do a rear kick in boxing, follow these steps:\n- Step your lead foot out at a 45-degree angle\n- Bring your lead rear arm across your body in a choking motion\n- Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)","How do you do a rear kick in boxing?",{"_uid":687,"answer":688,"question":689,"component":669},"0f71d09e-09e2-4030-810f-757b700bfedf","To do a switch kick in boxing, follow these steps:\n- From your boxing stance, hop and switch your feet\n- Step your new lead foot forward at a 45-degree angle\n- Choke and rip with your now rear arm as you kick with your now rear leg.\n- Return to your original stance","How do you do a switch kick in boxing?",{"_uid":691,"answer":692,"question":693,"component":669},"330f8104-65ad-4a1e-9e3e-26edddf788fc","To jump rope, hold a jump rope in your hands at hip level and swing the jump rope, jumping as the rope hits the ground beneath your feet.","How do you jump rope?",{"_uid":695,"answer":696,"question":697,"component":669},"402c4218-eaaa-413e-acd8-0f2b67fe84df","To do scissor kicks, follow these steps:\n- Lie on your back with your hands under your glutes or lower back for support\n- Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle\n- Lower your right leg back towards the floor, pausing a few inches above the ground\n- Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat","How do you do scissor kicks?",{"_uid":699,"answer":700,"question":701,"component":669},"2177a131-96f8-4f2b-8918-2b1086b0964b","To do side bends, follow these steps:\n- Standing hip-width apart, reach your left arm straight overhead\n- Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead\n- Hold and switch sides","How do you do a side bend?",{"_uid":703,"answer":704,"question":705,"component":669},"94c2e94d-8375-440d-8d3d-62be701fe3b2","To do a knee-to-chest stretch, follow these steps:\n- Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor\n- Hold for 30 seconds and switch knees","How do you do a knee-to-chest stretch?",{"_uid":707,"answer":708,"question":709,"component":669},"a82c06a1-ee30-4def-a2dc-e9ad9cb3a339","To do child's pose, follow these steps:\n- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for as long as you’d like","How do you do child's pose?",{"_uid":711,"answer":712,"question":713,"component":669},"675160fb-5699-4b16-8c9a-32afa71660f7","Warm-Up (3 MINUTES)\n- Jump Rope / (No Equipment: High Knees) (1 minute)\n- Sit-Ups (30 seconds)\n- Jump Rope/High Knees (1 minute)\n- Sit-Ups (30 seconds)\nRound 1 (3 MINUTES)\n- Jab - Cross | 1 - 2 Combo (10 reps)\n- Push-Ups (10 reps)\n- Rest (30 seconds)\nRound 2 (3 MINUTES)\n- Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)\n- Jumping Jacks (10 reps)\n- Rest (30 seconds)\nRound 3 (3 MINUTES)\n- Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)\n- Mountain Climbers (10 reps)\n- Rest (30 seconds)\nRound 4 (3 MINUTES) \n- Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)\n- Jump Lunges (10 reps)\n- Rest (30 seconds)\nRound 5 (3 MINUTES)\n- Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)\n- Burpees (5 reps)\nCool Down\n- Side Bend (30 seconds each side)\n- Knee-To-Chest Stretch (30 seconds each side)\n- Child’s Pose (1 minute)","All-Level Kickboxing Workout",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":715,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":716,"component":39,"meta_info":724,"meta_title":164,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":718,"component":118,"meta_info":719,"meta_title":7,"block_image":720,"cover_image":721,"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":730,"created_at":731,"published_at":732,"updated_at":733,"id":734,"uuid":735,"content":736,"slug":746,"full_slug":747,"sort_by_date":48,"position":392,"tag_list":748,"is_startpage":9,"parent_id":749,"meta_data":48,"group_id":750,"first_published_at":751,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":737,"_uid":738,"name":730,"photo":739,"component":742,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":743,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":745,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":740,"alt":730,"name":730,"focus":48,"title":730,"filename":741,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":754,"content":755},"doc",[756,762,776,796,805,818,830,836,846,851,859,864,872,877,897,901,906,932,937,945,950,976,981,1001,1006,1020,1025,1063,1069,1079,1091,1095,1100,1105,1110,1115,1119,1124,1129,1134,1139,1144,1149,1154,1158,1163,1168,1173,1177,1182,1187,1192,1196,1201,1206,1211,1216,1221,1226,1231,1235,1240],{"type":757,"content":758},"paragraph",[759],{"text":760,"type":761},"Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!","text",{"type":757,"content":763},[764,766,774],{"text":765,"type":761},"This cardio kickboxing workout can be done at the gym, with ",{"text":767,"type":761,"marks":768},"at-home boxing equipment",[769],{"type":770,"attrs":771},"link",{"href":772,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":775,"type":761},", or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.",{"type":757,"content":777},[778,780,786,788,794],{"text":779,"type":761},"For a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. ",{"text":781,"type":761,"marks":782},"Beginner",[783],{"type":770,"attrs":784},{"href":785,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/best-at-home-kickboxing-workout-for-beginners/",{"text":787,"type":761}," kickboxers may want to start out with the zero-equipment option, while ",{"text":789,"type":761,"marks":790},"intermediate and advanced",[791],{"type":770,"attrs":792},{"href":793,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only/",{"text":795,"type":761}," kickboxers can choose the best way to challenge themselves.",{"type":797,"attrs":798,"content":800},"heading",{"level":799},2,[801,803],{"text":802,"type":761},"The Movements",{"type":804},"hard_break",{"type":806,"attrs":807},"blok",{"id":808,"body":809},"d4506851-e2bd-44d7-b122-4d1393984262",[810],{"_uid":811,"image":812,"component":816,"copyright_details":817},"i-10808336-b465-4c1c-842f-9993b4606469",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},3594811,"Aaron Swenson Throwing a Jab","https://a.storyblok.com/f/115220/1100x1100/7d51a96eee/boxing_jab.png","content_image",[],{"type":757,"content":819},[820,822,828],{"text":821,"type":761},"Before we start throwing punches, let’s go over the ",{"text":823,"type":761,"marks":824},"kickboxing movements",[825],{"type":770,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-kickboxing-techniques-using-strikes-and-kicks/",{"text":829,"type":761}," you’ll use in this cardio workout:",{"type":797,"attrs":831,"content":833},{"level":832},3,[834],{"text":835,"type":761},"Jab",{"type":837,"content":838},"bullet_list",[839],{"type":840,"content":841},"list_item",[842],{"type":757,"content":843},[844],{"text":845,"type":761},"Punch straight out with your lead hand, protecting your face with your rear hand",{"type":797,"attrs":847,"content":848},{"level":832},[849],{"text":850,"type":761},"Cross",{"type":837,"content":852},[853],{"type":840,"content":854},[855],{"type":757,"content":856},[857],{"text":858,"type":761},"Punch straight out with your rear hand, protecting your face with your lead hand",{"type":797,"attrs":860,"content":861},{"level":832},[862],{"text":863,"type":761},"Lead Hook",{"type":837,"content":865},[866],{"type":840,"content":867},[868],{"type":757,"content":869},[870],{"text":871,"type":761},"Hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee",{"type":797,"attrs":873,"content":874},{"level":832},[875],{"text":876,"type":761},"Rear Kick",{"type":837,"content":878},[879,885,891],{"type":840,"content":880},[881],{"type":757,"content":882},[883],{"text":884,"type":761},"Step your lead foot out at a 45-degree angle",{"type":840,"content":886},[887],{"type":757,"content":888},[889],{"text":890,"type":761},"Bring your lead rear arm across your body in a choking motion",{"type":840,"content":892},[893],{"type":757,"content":894},[895],{"text":896,"type":761},"Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)",{"type":757,"content":898},[899],{"text":900,"type":761},"Tip: If you are shadowboxing, kick an imaginary bag and spin 360 degrees, maintaining your balance.",{"type":797,"attrs":902,"content":903},{"level":832},[904],{"text":905,"type":761},"Switch Kick",{"type":837,"content":907},[908,914,920,926],{"type":840,"content":909},[910],{"type":757,"content":911},[912],{"text":913,"type":761},"From your boxing stance, hop and switch your feet",{"type":840,"content":915},[916],{"type":757,"content":917},[918],{"text":919,"type":761},"Step your new lead foot forward at a 45-degree angle",{"type":840,"content":921},[922],{"type":757,"content":923},[924],{"text":925,"type":761},"Choke and rip with your now rear arm as you kick with your now rear leg. ",{"type":840,"content":927},[928],{"type":757,"content":929},[930],{"text":931,"type":761},"Return to your original stance",{"type":797,"attrs":933,"content":934},{"level":832},[935],{"text":936,"type":761},"Jump Rope",{"type":837,"content":938},[939],{"type":840,"content":940},[941],{"type":757,"content":942},[943],{"text":944,"type":761},"Hold a jump rope in your hands at hip level and swing the jump rope,  jumping as the rope hits the ground beneath your feet",{"type":797,"attrs":946,"content":947},{"level":832},[948],{"text":949,"type":761},"Scissor Kicks",{"type":837,"content":951},[952,958,964,970],{"type":840,"content":953},[954],{"type":757,"content":955},[956],{"text":957,"type":761},"Lie on your back with your hands under your glutes or lower back for support",{"type":840,"content":959},[960],{"type":757,"content":961},[962],{"text":963,"type":761},"Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle",{"type":840,"content":965},[966],{"type":757,"content":967},[968],{"text":969,"type":761},"Lower your right leg back towards the floor, pausing a few inches above the ground",{"type":840,"content":971},[972],{"type":757,"content":973},[974],{"text":975,"type":761},"Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat",{"type":797,"attrs":977,"content":978},{"level":832},[979],{"text":980,"type":761},"Side Bend",{"type":837,"content":982},[983,989,995],{"type":840,"content":984},[985],{"type":757,"content":986},[987],{"text":988,"type":761},"Standing hip-width apart, reach your left arm straight overhead",{"type":840,"content":990},[991],{"type":757,"content":992},[993],{"text":994,"type":761},"Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead ",{"type":840,"content":996},[997],{"type":757,"content":998},[999],{"text":1000,"type":761},"Hold and switch sides",{"type":797,"attrs":1002,"content":1003},{"level":832},[1004],{"text":1005,"type":761},"Knee-To-Chest Stretch",{"type":837,"content":1007},[1008,1014],{"type":840,"content":1009},[1010],{"type":757,"content":1011},[1012],{"text":1013,"type":761},"Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor",{"type":840,"content":1015},[1016],{"type":757,"content":1017},[1018],{"text":1019,"type":761},"Hold for and switch sides",{"type":797,"attrs":1021,"content":1022},{"level":832},[1023],{"text":1024,"type":761},"Child's Pose",{"type":837,"content":1026},[1027,1033,1039,1045,1051,1057],{"type":840,"content":1028},[1029],{"type":757,"content":1030},[1031],{"text":1032,"type":761},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":840,"content":1034},[1035],{"type":757,"content":1036},[1037],{"text":1038,"type":761},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":840,"content":1040},[1041],{"type":757,"content":1042},[1043],{"text":1044,"type":761},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":840,"content":1046},[1047],{"type":757,"content":1048},[1049],{"text":1050,"type":761},"Drop your hips back toward your heels",{"type":840,"content":1052},[1053],{"type":757,"content":1054},[1055],{"text":1056,"type":761},"Close your eyes and continue to inhale and exhale deeply",{"type":840,"content":1058},[1059],{"type":757,"content":1060},[1061],{"text":1062,"type":761},"Hold this pose for as long as you’d like",{"type":797,"attrs":1064,"content":1065},{"level":799},[1066,1068],{"text":1067,"type":761},"The Workout",{"type":804},{"type":806,"attrs":1070},{"id":808,"body":1071},[1072],{"_uid":1073,"image":1074,"component":816,"copyright_details":1078},"i-a8212113-acde-4b19-9147-8fbdb496c797",{"id":1075,"alt":1076,"name":7,"focus":48,"title":1076,"filename":1077,"copyright":7,"fieldtype":50},3594790,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/a6a864e95b/kickboxing_workout.png",[],{"type":757,"content":1080},[1081,1083,1089],{"text":1082,"type":761},"This full-body cardio kickboxing workout is ",{"text":1084,"type":761,"marks":1085},"AMRAP",[1086],{"type":770,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":1090,"type":761}," style, which stands for As Many Rounds As Possible.",{"type":757,"content":1092},[1093],{"text":1094,"type":761},"For each round, set your timer for three (3) minutes, and execute the kickboxing combination ten times, followed by the bodyweight exercise listed below. Then, repeat the kickboxing combination ten more times, followed by the indicated number of reps of the bodyweight exercise again, completing the entire routine as many times as possible in the full three (3) minutes, focusing on technique over speed and power.",{"type":797,"attrs":1096,"content":1097},{"level":799},[1098],{"text":1099,"type":761},"Warm-Up (3 minutes)",{"type":797,"attrs":1101,"content":1102},{"level":832},[1103],{"text":1104,"type":761},"Jump Rope / (No Equipment: High Knees) (1 minute)",{"type":797,"attrs":1106,"content":1107},{"level":832},[1108],{"text":1109,"type":761},"Sit-Ups (30 seconds)",{"type":797,"attrs":1111,"content":1112},{"level":832},[1113],{"text":1114,"type":761},"Jump Rope/High Knees (1 minute)",{"type":797,"attrs":1116,"content":1117},{"level":832},[1118],{"text":1109,"type":761},{"type":797,"attrs":1120,"content":1121},{"level":799},[1122],{"text":1123,"type":761},"Round 1 (3 minutes)",{"type":797,"attrs":1125,"content":1126},{"level":832},[1127],{"text":1128,"type":761},"Jab - Cross | 1 - 2 Combo (10 reps)",{"type":797,"attrs":1130,"content":1131},{"level":832},[1132],{"text":1133,"type":761},"Push-Ups (10 reps)",{"type":797,"attrs":1135,"content":1136},{"level":832},[1137],{"text":1138,"type":761},"Rest (30 seconds)",{"type":797,"attrs":1140,"content":1141},{"level":799},[1142],{"text":1143,"type":761},"Round 2 (3 minutes)",{"type":797,"attrs":1145,"content":1146},{"level":832},[1147],{"text":1148,"type":761},"Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)",{"type":797,"attrs":1150,"content":1151},{"level":832},[1152],{"text":1153,"type":761},"Jumping Jacks (10 reps)",{"type":797,"attrs":1155,"content":1156},{"level":832},[1157],{"text":1138,"type":761},{"type":797,"attrs":1159,"content":1160},{"level":799},[1161],{"text":1162,"type":761},"Round 3 (3 minutes)",{"type":797,"attrs":1164,"content":1165},{"level":832},[1166],{"text":1167,"type":761},"Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)",{"type":797,"attrs":1169,"content":1170},{"level":832},[1171],{"text":1172,"type":761},"Mountain Climbers (10 reps)",{"type":797,"attrs":1174,"content":1175},{"level":832},[1176],{"text":1138,"type":761},{"type":797,"attrs":1178,"content":1179},{"level":799},[1180],{"text":1181,"type":761},"Round 4 (3 minutes)",{"type":797,"attrs":1183,"content":1184},{"level":832},[1185],{"text":1186,"type":761},"Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)",{"type":797,"attrs":1188,"content":1189},{"level":832},[1190],{"text":1191,"type":761},"Jump Lunges (10 reps)",{"type":797,"attrs":1193,"content":1194},{"level":832},[1195],{"text":1138,"type":761},{"type":797,"attrs":1197,"content":1198},{"level":799},[1199],{"text":1200,"type":761},"Round 5 (3 minutes)",{"type":797,"attrs":1202,"content":1203},{"level":832},[1204],{"text":1205,"type":761},"Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)",{"type":797,"attrs":1207,"content":1208},{"level":832},[1209],{"text":1210,"type":761},"Burpees (5 reps)",{"type":797,"attrs":1212,"content":1213},{"level":799},[1214],{"text":1215,"type":761},"Cool Down",{"type":797,"attrs":1217,"content":1218},{"level":832},[1219],{"text":1220,"type":761},"Side Bend (30 seconds each side)",{"type":797,"attrs":1222,"content":1223},{"level":832},[1224],{"text":1225,"type":761},"Knee-To-Chest Stretch (30 seconds each side)",{"type":797,"attrs":1227,"content":1228},{"level":832},[1229],{"text":1230,"type":761},"Child’s Pose (1 minute)",{"type":757,"content":1232},[1233],{"text":1234,"type":761},"Grab some water, wipe off the sweat, and check this workout off your to-do list! For a high-intensity workout that will improve your kickboxing technique and your cardio, incorporate this routine into your boxing training or other fitness training 2-3 times per week.",{"type":797,"attrs":1236,"content":1237},{"level":799},[1238],{"text":1239,"type":761},"Kick It Up a Notch",{"type":757,"content":1241},[1242,1244,1249,1251,1257,1259,1265,1267,1273],{"text":1243,"type":761},"Want more ",{"text":151,"type":761,"marks":1245},[1246],{"type":770,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/kickboxing/?utm_source=organicBlog&utm_medium=&utm_content=kickboxing",{"text":1250,"type":761}," workouts? Check out the ",{"text":1252,"type":761,"marks":1253},"FightCamp Blog",[1254],{"type":770,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1258,"type":761}," for beginner, intermediate, and advanced cardio and boxing routines, or follow our ",{"text":1260,"type":761,"marks":1261},"YouTube Channel",[1262],{"type":770,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"target":773,"linktype":13},"http://bit.ly/3o0HZ4o",{"text":1266,"type":761}," for workouts led by our ",{"text":1268,"type":761,"marks":1269},"FightCamp",[1270],{"type":770,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1274,"type":761}," trainers.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1276,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1281,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1277,"component":118,"meta_info":1278,"meta_title":7,"block_image":1279,"cover_image":1280,"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},[],[],"2022-01-20 00:00","article",{"_uid":1286,"title":657,"plugin":43,"description":1287},"055d5497-8a0d-4d67-8fa9-b7b6f62777b0","Whether you're on the heavy bag or shadowboxing, challenge yourself with this equipment optional 5-round AMRAP-style cardio kickboxing workout.",{"id":1289,"alt":657,"name":7,"focus":48,"title":657,"filename":1290,"copyright":7,"fieldtype":50},3594535,"https://a.storyblok.com/f/115220/2400x990/845e03bfd0/kick-up-your-cardio-with-this-all-level-kickboxing-workout.png","kick-up-your-cardio-with-this-all-level-kickboxing-workout","blogs/kick-up-your-cardio-with-this-all-level-kickboxing-workout",-3230,[1295,1296],"featured","home-trending",60887917,"e792a278-b21d-48c1-bedd-2ee31a5c22f2","2022-01-20T02:27:00.000Z","training/{{story.slug}}",[],["Reactive",1303],[1304,1528,1942,2354,2640,2812],{"name":1305,"created_at":1306,"published_at":1307,"updated_at":1308,"id":1309,"uuid":1310,"content":1311,"slug":1522,"full_slug":1523,"sort_by_date":48,"position":1524,"tag_list":1525,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":1526,"first_published_at":1307,"release_id":48,"lang":60,"path":1300,"alternates":1527,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1312,"faqs":1313,"title":1305,"topic":1330,"author":1345,"content":1346,"category":1503,"schedule":1511,"component":1284,"meta_info":1512,"cover_image":1516,"description":1520,"contributors":1521},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1314,1318,1322,1326],{"_uid":1315,"answer":1316,"question":1317,"component":669},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1319,"answer":1320,"question":1321,"component":669},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1323,"answer":1324,"question":1325,"component":669},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1327,"answer":1328,"question":1329,"component":669},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1331,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1332,"component":39,"meta_info":1340,"block_image":1341,"cover_image":1342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":754,"content":1347},[1348,1352,1367,1371,1376,1379,1384,1389,1393,1398,1402,1407,1411,1416,1420,1425,1439,1443,1447,1451,1455,1460,1464,1478,1482,1487,1499],{"type":757,"content":1349},[1350],{"text":1351,"type":761},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":757,"content":1353},[1354,1356,1365],{"text":1355,"type":761},"Running for boxers is a critical element of ",{"text":1357,"type":761,"marks":1358},"roadwork drills",[1359,1363],{"type":770,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"custom":1362,"target":773,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1364},"underline",{"text":1366,"type":761}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":757,"content":1368},[1369],{"text":1370,"type":761},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":797,"attrs":1372,"content":1373},{"level":799},[1374],{"text":1375,"type":761},"Is Running Good for Boxing?",{"type":757,"content":1377},[1378],{"text":1316,"type":761},{"type":797,"attrs":1380,"content":1381},{"level":799},[1382],{"text":1383,"type":761},"Benefits of Running for Boxers",{"type":797,"attrs":1385,"content":1386},{"level":832},[1387],{"text":1388,"type":761},"Builds Endurance & Stamina",{"type":757,"content":1390},[1391],{"text":1392,"type":761},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":797,"attrs":1394,"content":1395},{"level":832},[1396],{"text":1397,"type":761},"Improves Cardiovascular System",{"type":757,"content":1399},[1400],{"text":1401,"type":761},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":797,"attrs":1403,"content":1404},{"level":832},[1405],{"text":1406,"type":761},"Strengthens Lower Body",{"type":757,"content":1408},[1409],{"text":1410,"type":761},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":797,"attrs":1412,"content":1413},{"level":832},[1414],{"text":1415,"type":761},"Teaches Discipline",{"type":757,"content":1417},[1418],{"text":1419,"type":761},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":797,"attrs":1421,"content":1422},{"level":832},[1423],{"text":1424,"type":761},"Enhances Mental Clarity",{"type":757,"content":1426},[1427,1429,1437],{"text":1428,"type":761},"Much like boxing, running can be a form of ",{"text":1430,"type":761,"marks":1431},"meditative movement",[1432,1436],{"type":770,"attrs":1433},{"href":1434,"uuid":48,"anchor":48,"custom":1435,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1364},{"text":1438,"type":761}," that clears your head and focuses your mind.",{"type":797,"attrs":1440,"content":1441},{"level":799},[1442],{"text":1325,"type":761},{"type":757,"content":1444},[1445],{"text":1446,"type":761},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":757,"content":1448},[1449],{"text":1450,"type":761},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":757,"content":1452},[1453],{"text":1454,"type":761},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":797,"attrs":1456,"content":1457},{"level":799},[1458],{"text":1459,"type":761},"How Long Should I Be Running for Boxing?",{"type":757,"content":1461},[1462],{"text":1463,"type":761},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":757,"content":1465},[1466,1468,1476],{"text":1467,"type":761},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1469,"type":761,"marks":1470},"10 minutes of running",[1471,1475],{"type":770,"attrs":1472},{"href":1473,"uuid":48,"anchor":48,"custom":1474,"target":773,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1364},{"text":1477,"type":761}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":757,"content":1479},[1480],{"text":1481,"type":761},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":797,"attrs":1483,"content":1484},{"level":799},[1485],{"text":1486,"type":761},"Train Like a Fighter",{"type":757,"content":1488},[1489,1491,1497],{"text":1490,"type":761},"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":1268,"type":761,"marks":1492},[1493,1496],{"type":770,"attrs":1494},{"href":772,"uuid":48,"anchor":48,"custom":1495,"target":773,"linktype":13},{},{"type":1364},{"text":1498,"type":761}," 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":757,"content":1500},[1501],{"text":1502,"type":761},"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":1504,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1509,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1505,"component":118,"meta_info":1506,"meta_title":7,"block_image":1507,"cover_image":1508,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1513,"title":1514,"plugin":43,"description":1515},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1517,"alt":1518,"name":7,"focus":7,"title":1518,"filename":1519,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1295],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1529,"created_at":1530,"published_at":1531,"updated_at":1532,"id":1533,"uuid":1534,"content":1535,"slug":1936,"full_slug":1937,"sort_by_date":48,"position":1938,"tag_list":1939,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":1940,"first_published_at":1531,"release_id":48,"lang":60,"path":1300,"alternates":1941,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1536,"faqs":1537,"title":1529,"topic":1546,"author":1561,"content":1562,"category":1917,"schedule":1925,"component":1284,"meta_info":1926,"cover_image":1930,"description":1934,"contributors":1935},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1538,1542],{"_uid":1539,"answer":1540,"question":1541,"component":669},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1543,"answer":1544,"question":1545,"component":669},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1547,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1548,"component":39,"meta_info":1556,"block_image":1557,"cover_image":1558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1550,"component":118,"meta_info":1551,"meta_title":7,"block_image":1552,"cover_image":1553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":754,"content":1563},[1564,1569,1583,1597,1602,1606,1611,1615,1653,1657,1662,1666,1670,1675,1679,1684,1698,1702,1722,1727,1731,1735,1793,1798,1802,1806,1832,1846,1851,1855,1859,1886,1890,1895,1899,1903,1914],{"type":797,"attrs":1565,"content":1566},{"level":799},[1567],{"text":1568,"type":761},"How to Stay Motivated to Work Out",{"type":757,"content":1570},[1571,1573,1581],{"text":1572,"type":761},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1574,"type":761,"marks":1575},"New Year’s Resolutions",[1576,1580],{"type":770,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1364},{"text":1582,"type":761},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":757,"content":1584},[1585,1587,1595],{"text":1586,"type":761},"But what happens if you're looking for motivation to work out in the ",{"text":1588,"type":761,"marks":1589},"middle of summer",[1590,1594],{"type":770,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"custom":1593,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1364},{"text":1596,"type":761}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":797,"attrs":1598,"content":1599},{"level":799},[1600],{"text":1601,"type":761},"Motivation vs. Determination",{"type":757,"content":1603},[1604],{"text":1605,"type":761},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":797,"attrs":1607,"content":1608},{"level":832},[1609],{"text":1610,"type":761},"Motivation",{"type":757,"content":1612},[1613],{"text":1614,"type":761},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":837,"content":1616},[1617,1623,1629,1635,1641,1647],{"type":840,"content":1618},[1619],{"type":757,"content":1620},[1621],{"text":1622,"type":761},"Movies",{"type":840,"content":1624},[1625],{"type":757,"content":1626},[1627],{"text":1628,"type":761},"Books",{"type":840,"content":1630},[1631],{"type":757,"content":1632},[1633],{"text":1634,"type":761},"Quotes",{"type":840,"content":1636},[1637],{"type":757,"content":1638},[1639],{"text":1640,"type":761},"Speeches",{"type":840,"content":1642},[1643],{"type":757,"content":1644},[1645],{"text":1646,"type":761},"Social media posts",{"type":840,"content":1648},[1649],{"type":757,"content":1650},[1651],{"text":1652,"type":761},"Success stories",{"type":757,"content":1654},[1655],{"text":1656,"type":761},"These are things that essentially make you want to start something, like a workout.",{"type":797,"attrs":1658,"content":1659},{"level":832},[1660],{"text":1661,"type":761},"Determination",{"type":757,"content":1663},[1664],{"text":1665,"type":761},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":757,"content":1667},[1668],{"text":1669,"type":761},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":797,"attrs":1671,"content":1672},{"level":799},[1673],{"text":1674,"type":761},"Finding That Drive",{"type":757,"content":1676},[1677],{"text":1678,"type":761},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":797,"attrs":1680,"content":1681},{"level":832},[1682],{"text":1683,"type":761},"Working Out at Home",{"type":757,"content":1685},[1686,1688,1696],{"text":1687,"type":761},"The wonderful thing about ",{"text":1689,"type":761,"marks":1690},"working out from home",[1691,1695],{"type":770,"attrs":1692},{"href":1693,"uuid":48,"anchor":48,"custom":1694,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1364},{"text":1697,"type":761}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":757,"content":1699},[1700],{"text":1701,"type":761},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":837,"content":1703},[1704,1710,1716],{"type":840,"content":1705},[1706],{"type":757,"content":1707},[1708],{"text":1709,"type":761},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":840,"content":1711},[1712],{"type":757,"content":1713},[1714],{"text":1715,"type":761},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":840,"content":1717},[1718],{"type":757,"content":1719},[1720],{"text":1721,"type":761},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":797,"attrs":1723,"content":1724},{"level":832},[1725],{"text":1726,"type":761},"Staying Committed to Exercising Daily",{"type":757,"content":1728},[1729],{"text":1730,"type":761},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":757,"content":1732},[1733],{"text":1734,"type":761},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":837,"content":1736},[1737,1743,1749,1755,1767,1781],{"type":840,"content":1738},[1739],{"type":757,"content":1740},[1741],{"text":1742,"type":761},"Outdoor walks/hikes in nature",{"type":840,"content":1744},[1745],{"type":757,"content":1746},[1747],{"text":1748,"type":761},"Easy pace swims",{"type":840,"content":1750},[1751],{"type":757,"content":1752},[1753],{"text":1754,"type":761},"Sauna sessions",{"type":840,"content":1756},[1757],{"type":757,"content":1758},[1759],{"text":1760,"type":761,"marks":1761},"Low-intensity yoga",[1762,1766],{"type":770,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"custom":1765,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1364},{"type":840,"content":1768},[1769],{"type":757,"content":1770},[1771,1779],{"text":1772,"type":761,"marks":1773},"Mobility work",[1774,1778],{"type":770,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1364},{"text":1780,"type":761}," ",{"type":840,"content":1782},[1783],{"type":757,"content":1784},[1785],{"text":1786,"type":761,"marks":1787},"Stretching",[1788,1792],{"type":770,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1364},{"type":797,"attrs":1794,"content":1795},{"level":832},[1796],{"text":1797,"type":761},"Morning Workouts Before Starting the Day",{"type":757,"content":1799},[1800],{"text":1801,"type":761},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":757,"content":1803},[1804],{"text":1805,"type":761},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":837,"content":1807},[1808,1814,1820,1826],{"type":840,"content":1809},[1810],{"type":757,"content":1811},[1812],{"text":1813,"type":761},"Turning off electronics the last hour",{"type":840,"content":1815},[1816],{"type":757,"content":1817},[1818],{"text":1819,"type":761},"Sleeping in a blacked-out environment",{"type":840,"content":1821},[1822],{"type":757,"content":1823},[1824],{"text":1825,"type":761},"Getting to bed at the same time each night",{"type":840,"content":1827},[1828],{"type":757,"content":1829},[1830],{"text":1831,"type":761},"Set out your workout clothes the night before",{"type":757,"content":1833},[1834,1836,1844],{"text":1835,"type":761},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1837,"type":761,"marks":1838},"H.I.I.T. session",[1839,1843],{"type":770,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1364},{"text":1845,"type":761},".",{"type":797,"attrs":1847,"content":1848},{"level":832},[1849],{"text":1850,"type":761},"End-of-Day Workouts",{"type":757,"content":1852},[1853],{"text":1854,"type":761},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":757,"content":1856},[1857],{"text":1858,"type":761},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":837,"content":1860},[1861,1874,1880],{"type":840,"content":1862},[1863],{"type":757,"content":1864},[1865,1867,1872],{"text":1866,"type":761},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1868,"type":761,"marks":1869},"“why” ",[1870],{"type":1871},"italic",{"text":1873,"type":761},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":840,"content":1875},[1876],{"type":757,"content":1877},[1878],{"text":1879,"type":761},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":840,"content":1881},[1882],{"type":757,"content":1883},[1884],{"text":1885,"type":761},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":757,"content":1887},[1888],{"text":1889,"type":761},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":797,"attrs":1891,"content":1892},{"level":799},[1893],{"text":1894,"type":761},"Plan Then Execute",{"type":757,"content":1896},[1897],{"text":1898,"type":761},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":797,"attrs":1900,"content":1901},{"level":799},[1902],{"text":1486,"type":761},{"type":757,"content":1904},[1905,1906,1912],{"text":1490,"type":761},{"text":1268,"type":761,"marks":1907},[1908,1911],{"type":770,"attrs":1909},{"href":772,"uuid":48,"anchor":48,"custom":1910,"target":773,"linktype":13},{},{"type":1364},{"text":1913,"type":761}," 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":757,"content":1915},[1916],{"text":1502,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1918,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1923,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1924,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1919,"component":118,"meta_info":1920,"meta_title":7,"block_image":1921,"cover_image":1922,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1927,"title":1928,"plugin":43,"description":1929},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1931,"alt":1932,"name":7,"focus":7,"title":1932,"filename":1933,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1295],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1943,"created_at":1944,"published_at":1945,"updated_at":1946,"id":1947,"uuid":1948,"content":1949,"slug":2347,"full_slug":2348,"sort_by_date":48,"position":2349,"tag_list":2350,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2351,"first_published_at":2352,"release_id":48,"lang":60,"path":1300,"alternates":2353,"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":1950,"faqs":1951,"title":1943,"topic":1956,"author":735,"content":1971,"category":2328,"schedule":2336,"component":1284,"meta_info":2337,"cover_image":2341,"description":2345,"contributors":2346},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1952],{"_uid":1953,"answer":1954,"question":1955,"component":669},"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":1957,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1969,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1958,"component":39,"meta_info":1966,"block_image":1967,"cover_image":1968,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1959,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1960,"component":118,"meta_info":1961,"meta_title":7,"block_image":1962,"cover_image":1963,"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":754,"content":1972},[1973,1977,1981,1985,1998,2030,2034,2039,2043,2047,2052,2056,2076,2081,2085,2111,2115,2120,2124,2144,2149,2153,2173,2178,2182,2212,2217,2220,2240,2245,2249,2269,2274,2278,2298,2311,2316,2325],{"type":757,"content":1974},[1975],{"text":1976,"type":761},"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":757,"content":1978},[1979],{"text":1980,"type":761},"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":757,"content":1982},[1983],{"text":1984,"type":761},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":757,"content":1986},[1987,1989,1996],{"text":1988,"type":761},"With consistent resistance training and ",{"text":1990,"type":761,"marks":1991},"healthy nutrition",[1992],{"type":770,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"custom":1995,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1997,"type":761},", women can develop strong arm muscles that will empower you to:",{"type":837,"content":1999},[2000,2006,2012,2018,2024],{"type":840,"content":2001},[2002],{"type":757,"content":2003},[2004],{"text":2005,"type":761},"Throw a solid punch",{"type":840,"content":2007},[2008],{"type":757,"content":2009},[2010],{"text":2011,"type":761},"Carry your kids or fur babies",{"type":840,"content":2013},[2014],{"type":757,"content":2015},[2016],{"text":2017,"type":761},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":840,"content":2019},[2020],{"type":757,"content":2021},[2022],{"text":2023,"type":761},"Feel confident in every tank top and sleeveless dress",{"type":840,"content":2025},[2026],{"type":757,"content":2027},[2028],{"text":2029,"type":761},"Haul all those bags from the car to the house in one trip ",{"type":757,"content":2031},[2032],{"text":2033,"type":761},"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":797,"attrs":2035,"content":2036},{"level":799},[2037],{"text":2038,"type":761},"Arm Exercises for Women",{"type":757,"content":2040},[2041],{"text":2042,"type":761},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":757,"content":2044},[2045],{"text":2046,"type":761},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":797,"attrs":2048,"content":2049},{"level":832},[2050],{"text":2051,"type":761},"1. Plank With Bicep Curl",{"type":757,"content":2053},[2054],{"text":2055,"type":761},"Target Muscles: Biceps & Core",{"type":837,"content":2057},[2058,2064,2070],{"type":840,"content":2059},[2060],{"type":757,"content":2061},[2062],{"text":2063,"type":761},"Begin in plank position, holding two dumbbells on the floor",{"type":840,"content":2065},[2066],{"type":757,"content":2067},[2068],{"text":2069,"type":761},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":840,"content":2071},[2072],{"type":757,"content":2073},[2074],{"text":2075,"type":761},"Maintain plank position and repeat with the other arm",{"type":797,"attrs":2077,"content":2078},{"level":832},[2079],{"text":2080,"type":761},"2. Overhead Tricep Extension",{"type":757,"content":2082},[2083],{"text":2084,"type":761},"Target Muscles: Triceps",{"type":837,"content":2086},[2087,2093,2099,2105],{"type":840,"content":2088},[2089],{"type":757,"content":2090},[2091],{"text":2092,"type":761},"Hold the weight overhead with both hands",{"type":840,"content":2094},[2095],{"type":757,"content":2096},[2097],{"text":2098,"type":761},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":840,"content":2100},[2101],{"type":757,"content":2102},[2103],{"text":2104,"type":761},"Straighten your elbows and extend the weight overhead",{"type":840,"content":2106},[2107],{"type":757,"content":2108},[2109],{"text":2110,"type":761},"Hold the fully extended position for a moment, then repeat slowly",{"type":757,"content":2112},[2113],{"text":2114,"type":761},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":797,"attrs":2116,"content":2117},{"level":832},[2118],{"text":2119,"type":761},"3. Upright Row ",{"type":757,"content":2121},[2122],{"text":2123,"type":761},"Target Muscles: Traps & Deltoids",{"type":837,"content":2125},[2126,2132,2138],{"type":840,"content":2127},[2128],{"type":757,"content":2129},[2130],{"text":2131,"type":761},"Begin standing with your feet hip-width apart",{"type":840,"content":2133},[2134],{"type":757,"content":2135},[2136],{"text":2137,"type":761},"Lift your barbell or dumbbells straight up toward your chin",{"type":840,"content":2139},[2140],{"type":757,"content":2141},[2142],{"text":2143,"type":761},"Pause at the top of the lift, lower, and repeat",{"type":797,"attrs":2145,"content":2146},{"level":832},[2147],{"text":2148,"type":761},"4. Lateral Arm Raise",{"type":757,"content":2150},[2151],{"text":2152,"type":761},"Target Muscles: Triceps & Shoulders",{"type":837,"content":2154},[2155,2161,2167],{"type":840,"content":2156},[2157],{"type":757,"content":2158},[2159],{"text":2160,"type":761},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":840,"content":2162},[2163],{"type":757,"content":2164},[2165],{"text":2166,"type":761},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":840,"content":2168},[2169],{"type":757,"content":2170},[2171],{"text":2172,"type":761},"Lower and repeat",{"type":797,"attrs":2174,"content":2175},{"level":832},[2176],{"text":2177,"type":761},"5. Dumbbell Bench Press",{"type":757,"content":2179},[2180],{"text":2181,"type":761},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":837,"content":2183},[2184,2190,2196,2206],{"type":840,"content":2185},[2186],{"type":757,"content":2187},[2188],{"text":2189,"type":761},"Begin laying on a bench with your feet flat on the floor",{"type":840,"content":2191},[2192],{"type":757,"content":2193},[2194],{"text":2195,"type":761},"Lift the dumbbells to chest height, with your hands facing forward",{"type":840,"content":2197},[2198],{"type":757,"content":2199},[2200,2202],{"text":2201,"type":761},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2203,"type":761,"marks":2204},"(don’t let the dumbbells touch)",[2205],{"type":1871},{"type":840,"content":2207},[2208],{"type":757,"content":2209},[2210],{"text":2211,"type":761},"Lower your arms and repeat",{"type":797,"attrs":2213,"content":2214},{"level":832},[2215],{"text":2216,"type":761},"6. Tricep Dips",{"type":757,"content":2218},[2219],{"text":2084,"type":761},{"type":837,"content":2221},[2222,2228,2234],{"type":840,"content":2223},[2224],{"type":757,"content":2225},[2226],{"text":2227,"type":761},"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":840,"content":2229},[2230],{"type":757,"content":2231},[2232],{"text":2233,"type":761},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":840,"content":2235},[2236],{"type":757,"content":2237},[2238],{"text":2239,"type":761},"Push yourself back up until your arms are almost straight, and repeat",{"type":797,"attrs":2241,"content":2242},{"level":832},[2243],{"text":2244,"type":761},"7. Decline Push-Up",{"type":757,"content":2246},[2247],{"text":2248,"type":761},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":837,"content":2250},[2251,2257,2263],{"type":840,"content":2252},[2253],{"type":757,"content":2254},[2255],{"text":2256,"type":761},"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":840,"content":2258},[2259],{"type":757,"content":2260},[2261],{"text":2262,"type":761},"Brace your core and glutes, and lower yourself down into a push-up",{"type":840,"content":2264},[2265],{"type":757,"content":2266},[2267],{"text":2268,"type":761},"Extend your elbows to push yourself up, and repeat",{"type":797,"attrs":2270,"content":2271},{"level":832},[2272],{"text":2273,"type":761},"8. Diamond Push-Up",{"type":757,"content":2275},[2276],{"text":2277,"type":761},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":837,"content":2279},[2280,2286,2292],{"type":840,"content":2281},[2282],{"type":757,"content":2283},[2284],{"text":2285,"type":761},"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":840,"content":2287},[2288],{"type":757,"content":2289},[2290],{"text":2291,"type":761},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":840,"content":2293},[2294],{"type":757,"content":2295},[2296],{"text":2297,"type":761},"Push yourself back up and repeat",{"type":757,"content":2299},[2300,2302,2309],{"text":2301,"type":761},"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":2303,"type":761,"marks":2304},"FightCamp Community",[2305],{"type":770,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":773,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2310,"type":761}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":797,"attrs":2312,"content":2313},{"level":799},[2314],{"text":2315,"type":761},"Train Like a Woman",{"type":757,"content":2317},[2318,2319,2324],{"text":1490,"type":761},{"text":1268,"type":761,"marks":2320},[2321],{"type":770,"attrs":2322},{"href":772,"uuid":48,"anchor":48,"custom":2323,"target":773,"linktype":13},{},{"text":1913,"type":761},{"type":757,"content":2326},[2327],{"text":1502,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2329,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2334,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2330,"component":118,"meta_info":2331,"meta_title":7,"block_image":2332,"cover_image":2333,"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":2338,"title":2339,"plugin":43,"description":2340},"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":2342,"alt":2343,"name":7,"focus":7,"title":2343,"filename":2344,"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,[1295],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2355,"created_at":2356,"published_at":2357,"updated_at":2358,"id":2359,"uuid":2360,"content":2361,"slug":2633,"full_slug":2634,"sort_by_date":48,"position":2635,"tag_list":2636,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2637,"first_published_at":2638,"release_id":48,"lang":60,"path":1300,"alternates":2639,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2362,"faqs":2363,"title":2355,"topic":2380,"author":2395,"content":2396,"category":2614,"schedule":2622,"component":1284,"meta_info":2623,"cover_image":2627,"description":2631,"contributors":2632},"0970fa5a-5687-49ba-9c33-b7285372264c",[2364,2368,2372,2376],{"_uid":2365,"answer":2366,"question":2367,"component":669},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2369,"answer":2370,"question":2371,"component":669},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2373,"answer":2374,"question":2375,"component":669},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2377,"answer":2378,"question":2379,"component":669},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2381,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2382,"component":39,"meta_info":2390,"block_image":2391,"cover_image":2392,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2383,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2388,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2384,"component":118,"meta_info":2385,"meta_title":7,"block_image":2386,"cover_image":2387,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":754,"content":2397},[2398,2403,2422,2427,2432,2436,2468,2472,2477,2487,2507,2511,2516,2520,2546,2550,2576,2580,2585,2597,2601,2610],{"type":797,"attrs":2399,"content":2400},{"level":799},[2401],{"text":2402,"type":761},"How to Get Better Head Movement in Boxing",{"type":757,"content":2404},[2405,2407,2414,2416,2420],{"text":2406,"type":761},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2408,"type":761,"marks":2409},"movements",[2410],{"type":770,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2415,"type":761}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2417,"type":761,"marks":2418},"employ",[2419],{"type":1871},{"text":2421,"type":761}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":797,"attrs":2423,"content":2424},{"level":799},[2425],{"text":2426,"type":761},"3 Boxing Head Movement Drills",{"type":797,"attrs":2428,"content":2429},{"level":832},[2430],{"text":2431,"type":761},"The 5 Point Pivot Drill",{"type":757,"content":2433},[2434],{"text":2435,"type":761},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":837,"content":2437},[2438,2444,2450,2456,2462],{"type":840,"content":2439},[2440],{"type":757,"content":2441},[2442],{"text":2443,"type":761},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":840,"content":2445},[2446],{"type":757,"content":2447},[2448],{"text":2449,"type":761},"Weave under to the other side (to avoid hooks)",{"type":840,"content":2451},[2452],{"type":757,"content":2453},[2454],{"text":2455,"type":761},"Pull back/sway (good for avoiding uppercuts)",{"type":840,"content":2457},[2458],{"type":757,"content":2459},[2460],{"text":2461,"type":761},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":840,"content":2463},[2464],{"type":757,"content":2465},[2466],{"text":2467,"type":761},"Throw a punch (it's important that defense and offense are fluid) ",{"type":757,"content":2469},[2470],{"text":2471,"type":761},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":797,"attrs":2473,"content":2474},{"level":832},[2475],{"text":2476,"type":761},"Frame and Shoot Drill",{"type":757,"content":2478},[2479,2481,2485],{"text":2480,"type":761},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2482,"type":761,"marks":2483},"will",[2484],{"type":1871},{"text":2486,"type":761}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":837,"content":2488},[2489,2495,2501],{"type":840,"content":2490},[2491],{"type":757,"content":2492},[2493],{"text":2494,"type":761},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":840,"content":2496},[2497],{"type":757,"content":2498},[2499],{"text":2500,"type":761},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":840,"content":2502},[2503],{"type":757,"content":2504},[2505],{"text":2506,"type":761},"Once you know what feels best, throw a punch from that position. ",{"type":757,"content":2508},[2509],{"text":2510,"type":761},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":797,"attrs":2512,"content":2513},{"level":832},[2514],{"text":2515,"type":761},"The Line Drill",{"type":757,"content":2517},[2518],{"text":2519,"type":761},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":837,"content":2521},[2522,2528,2534,2540],{"type":840,"content":2523},[2524],{"type":757,"content":2525},[2526],{"text":2527,"type":761},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":840,"content":2529},[2530],{"type":757,"content":2531},[2532],{"text":2533,"type":761}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":840,"content":2535},[2536],{"type":757,"content":2537},[2538],{"text":2539,"type":761},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":840,"content":2541},[2542],{"type":757,"content":2543},[2544],{"text":2545,"type":761},"Repeat step 1",{"type":757,"content":2547},[2548],{"text":2549,"type":761},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":837,"content":2551},[2552,2558,2564,2570],{"type":840,"content":2553},[2554],{"type":757,"content":2555},[2556],{"text":2557,"type":761},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":840,"content":2559},[2560],{"type":757,"content":2561},[2562],{"text":2563,"type":761},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":840,"content":2565},[2566],{"type":757,"content":2567},[2568],{"text":2569,"type":761},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":840,"content":2571},[2572],{"type":757,"content":2573},[2574],{"text":2575,"type":761},"Return to neutral and repeat the sequence",{"type":757,"content":2577},[2578],{"text":2579,"type":761},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":797,"attrs":2581,"content":2582},{"level":799},[2583],{"text":2584,"type":761},"Keep Your Head Moving",{"type":757,"content":2586},[2587,2589,2595],{"text":2588,"type":761},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2408,"type":761,"marks":2590},[2591],{"type":770,"attrs":2592},{"href":2593,"uuid":48,"anchor":48,"custom":2594,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2596,"type":761}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":797,"attrs":2598,"content":2599},{"level":799},[2600],{"text":1486,"type":761},{"type":757,"content":2602},[2603,2604,2609],{"text":1490,"type":761},{"text":1268,"type":761,"marks":2605},[2606],{"type":770,"attrs":2607},{"href":772,"uuid":48,"anchor":48,"custom":2608,"target":773,"linktype":13},{},{"text":1913,"type":761},{"type":757,"content":2611},[2612],{"text":2613,"type":761},"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":2615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2616,"component":118,"meta_info":2617,"meta_title":7,"block_image":2618,"cover_image":2619,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2624,"title":2625,"plugin":43,"description":2626},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2628,"alt":2629,"name":7,"focus":7,"title":2629,"filename":2630,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1295],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2641,"created_at":2642,"published_at":2643,"updated_at":2644,"id":2645,"uuid":2646,"content":2647,"slug":2805,"full_slug":2806,"sort_by_date":48,"position":2807,"tag_list":2808,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2809,"first_published_at":2810,"release_id":48,"lang":60,"path":1300,"alternates":2811,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2648,"faqs":2649,"title":2641,"topic":2666,"author":2395,"content":2681,"category":2788,"schedule":1925,"component":1284,"meta_info":2796,"cover_image":2800,"description":2803,"contributors":2804},"af46e437-bfbd-4a28-91a2-df5259454628",[2650,2654,2658,2662],{"_uid":2651,"answer":2652,"question":2653,"component":669},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2655,"answer":2656,"question":2657,"component":669},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2659,"answer":2660,"question":2661,"component":669},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2663,"answer":2664,"question":2665,"component":669},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2667,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2679,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2668,"component":39,"meta_info":2676,"block_image":2677,"cover_image":2678,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2670,"component":118,"meta_info":2671,"meta_title":7,"block_image":2672,"cover_image":2673,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":2682},[2683,2696,2701,2705,2710,2714,2728,2733,2746,2751,2755,2768,2772,2776,2785],{"type":757,"content":2684},[2685,2687,2694],{"text":2686,"type":761},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2688,"type":761,"marks":2689},"Strength training",[2690],{"type":770,"attrs":2691},{"href":2692,"uuid":48,"anchor":48,"custom":2693,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2695,"type":761}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":797,"attrs":2697,"content":2698},{"level":799},[2699],{"text":2700,"type":761},"Why do Boxers Train Their Neck?",{"type":757,"content":2702},[2703],{"text":2704,"type":761},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":797,"attrs":2706,"content":2707},{"level":799},[2708],{"text":2709,"type":761},"How do Boxers Strength Train Their Neck?",{"type":757,"content":2711},[2712],{"text":2713,"type":761},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":837,"content":2715},[2716,2722],{"type":840,"content":2717},[2718],{"type":757,"content":2719},[2720],{"text":2721,"type":761},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":840,"content":2723},[2724],{"type":757,"content":2725},[2726],{"text":2727,"type":761},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":797,"attrs":2729,"content":2730},{"level":799},[2731],{"text":2732,"type":761},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":757,"content":2734},[2735,2737,2744],{"text":2736,"type":761},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2738,"type":761,"marks":2739},"injury",[2740],{"type":770,"attrs":2741},{"href":2742,"uuid":48,"anchor":48,"custom":2743,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2745,"type":761}," occurring.",{"type":797,"attrs":2747,"content":2748},{"level":799},[2749],{"text":2750,"type":761},"How Often Should Boxers Train Their Neck?",{"type":757,"content":2752},[2753],{"text":2754,"type":761},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":806,"attrs":2756},{"id":2757,"body":2758},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2759],{"_uid":2760,"text":2761,"image":2762,"author":2766,"component":2767},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2763,"alt":2764,"name":7,"focus":7,"title":2764,"filename":2765,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":757,"content":2769},[2770],{"text":2771,"type":761},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":797,"attrs":2773,"content":2774},{"level":799},[2775],{"text":1486,"type":761},{"type":757,"content":2777},[2778,2779,2784],{"text":1490,"type":761},{"text":1268,"type":761,"marks":2780},[2781],{"type":770,"attrs":2782},{"href":772,"uuid":48,"anchor":48,"custom":2783,"target":773,"linktype":13},{},{"text":1498,"type":761},{"type":757,"content":2786},[2787],{"text":2613,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2789,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2794,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2790,"component":118,"meta_info":2791,"meta_title":7,"block_image":2792,"cover_image":2793,"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":2797,"title":2798,"plugin":43,"description":2799},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2801,"alt":2764,"name":7,"focus":7,"title":2764,"filename":2802,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1295],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2813,"created_at":2814,"published_at":2815,"updated_at":2816,"id":2817,"uuid":2818,"content":2819,"slug":3152,"full_slug":3153,"sort_by_date":48,"position":3154,"tag_list":3155,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":3156,"first_published_at":3157,"release_id":48,"lang":60,"path":1300,"alternates":3158,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2820,"faqs":2821,"title":2813,"topic":2834,"author":2849,"content":2850,"category":3133,"schedule":3141,"component":1284,"meta_info":3142,"cover_image":3146,"description":3150,"contributors":3151},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2822,2826,2830],{"_uid":2823,"answer":2824,"question":2825,"component":669},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2827,"answer":2828,"question":2829,"component":669},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2831,"answer":2832,"question":2833,"component":669},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2835,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2847,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2848,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2836,"component":39,"meta_info":2844,"block_image":2845,"cover_image":2846,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2837,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2842,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2843,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2838,"component":118,"meta_info":2839,"meta_title":7,"block_image":2840,"cover_image":2841,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":754,"content":2851},[2852,2866,2870,2882,2887,2892,2922,2927,2954,2959,2981,2986,3008,3013,3035,3040,3067,3072,3088,3092,3116,3120,3130],{"type":757,"content":2853},[2854,2856,2864],{"text":2855,"type":761},"Post-workout ",{"text":2857,"type":761,"marks":2858},"stretches",[2859,2863],{"type":770,"attrs":2860},{"href":2861,"uuid":48,"anchor":48,"custom":2862,"target":773,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1364},{"text":2865,"type":761}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":797,"attrs":2867,"content":2868},{"level":799},[2869],{"text":2825,"type":761},{"type":757,"content":2871},[2872,2880],{"text":2873,"type":761,"marks":2874},"Research",[2875,2879],{"type":770,"attrs":2876},{"href":2877,"uuid":48,"anchor":48,"custom":2878,"target":773,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1364},{"text":2881,"type":761}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":797,"attrs":2883,"content":2884},{"level":799},[2885],{"text":2886,"type":761},"7 Stretches to Help You Recover Post-Workout",{"type":797,"attrs":2888,"content":2889},{"level":832},[2890],{"text":2891,"type":761},"Shoulder Flossing",{"type":2893,"attrs":2894,"content":2897},"ordered_list",{"order":2895},{"order":2896},1,[2898,2904,2910,2916],{"type":840,"content":2899},[2900],{"type":757,"content":2901},[2902],{"text":2903,"type":761},"Start in a standing position.",{"type":840,"content":2905},[2906],{"type":757,"content":2907},[2908],{"text":2909,"type":761},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":840,"content":2911},[2912],{"type":757,"content":2913},[2914],{"text":2915,"type":761},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":840,"content":2917},[2918],{"type":757,"content":2919},[2920],{"text":2921,"type":761},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":797,"attrs":2923,"content":2924},{"level":832},[2925],{"text":2926,"type":761},"World's Greatest Stretch ",{"type":2893,"attrs":2928,"content":2929},{"order":2896},[2930,2936,2942,2948],{"type":840,"content":2931},[2932],{"type":757,"content":2933},[2934],{"text":2935,"type":761},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":840,"content":2937},[2938],{"type":757,"content":2939},[2940],{"text":2941,"type":761},"Next to the left hand, raise the left hand to the sky. ",{"type":840,"content":2943},[2944],{"type":757,"content":2945},[2946],{"text":2947,"type":761},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":840,"content":2949},[2950],{"type":757,"content":2951},[2952],{"text":2953,"type":761},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":797,"attrs":2955,"content":2956},{"level":832},[2957],{"text":2958,"type":761},"Kneeling Quad/Hip Flexor Stretch",{"type":2893,"attrs":2960,"content":2962},{"order":2961},{"order":2896},[2963,2969,2975],{"type":840,"content":2964},[2965],{"type":757,"content":2966},[2967],{"text":2968,"type":761},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":840,"content":2970},[2971],{"type":757,"content":2972},[2973],{"text":2974,"type":761},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":840,"content":2976},[2977],{"type":757,"content":2978},[2979],{"text":2980,"type":761},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":797,"attrs":2982,"content":2983},{"level":832},[2984],{"text":2985,"type":761},"Cat/Cow",{"type":2893,"attrs":2987,"content":2989},{"order":2988},{"order":2896},[2990,2996,3002],{"type":840,"content":2991},[2992],{"type":757,"content":2993},[2994],{"text":2995,"type":761},"Start on all fours, neutral spine. ",{"type":840,"content":2997},[2998],{"type":757,"content":2999},[3000],{"text":3001,"type":761},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":840,"content":3003},[3004],{"type":757,"content":3005},[3006],{"text":3007,"type":761},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":797,"attrs":3009,"content":3010},{"level":832},[3011],{"text":3012,"type":761},"Thread the Needle",{"type":2893,"attrs":3014,"content":3016},{"order":3015},{"order":2896},[3017,3023,3029],{"type":840,"content":3018},[3019],{"type":757,"content":3020},[3021],{"text":3022,"type":761},"Start on all fours. ",{"type":840,"content":3024},[3025],{"type":757,"content":3026},[3027],{"text":3028,"type":761},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":840,"content":3030},[3031],{"type":757,"content":3032},[3033],{"text":3034,"type":761},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":797,"attrs":3036,"content":3037},{"level":832},[3038],{"text":3039,"type":761},"Thread the Needle With a Twist ",{"type":2893,"attrs":3041,"content":3043},{"order":3042},{"order":2896},[3044,3049,3055,3061],{"type":840,"content":3045},[3046],{"type":757,"content":3047},[3048],{"text":3022,"type":761},{"type":840,"content":3050},[3051],{"type":757,"content":3052},[3053],{"text":3054,"type":761},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":840,"content":3056},[3057],{"type":757,"content":3058},[3059],{"text":3060,"type":761},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":840,"content":3062},[3063],{"type":757,"content":3064},[3065],{"text":3066,"type":761},"Return to the starting position.",{"type":797,"attrs":3068,"content":3069},{"level":832},[3070],{"text":3071,"type":761},"Scorpion Stretch (Prone) ",{"type":2893,"attrs":3073,"content":3075},{"order":3074},{"order":2896},[3076,3082],{"type":840,"content":3077},[3078],{"type":757,"content":3079},[3080],{"text":3081,"type":761},"Begin lying down, arms out in T. ",{"type":840,"content":3083},[3084],{"type":757,"content":3085},[3086],{"text":3087,"type":761},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":797,"attrs":3089,"content":3090},{"level":799},[3091],{"text":2833,"type":761},{"type":757,"content":3093},[3094,3096,3104,3106,3114],{"text":3095,"type":761},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3097,"type":761,"marks":3098},"range of motion improvements",[3099,3103],{"type":770,"attrs":3100},{"href":3101,"uuid":48,"anchor":48,"custom":3102,"target":773,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1364},{"text":3105,"type":761},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3107,"type":761,"marks":3108},"Studies",[3109,3113],{"type":770,"attrs":3110},{"href":3111,"uuid":48,"anchor":48,"custom":3112,"target":773,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1364},{"text":3115,"type":761}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":797,"attrs":3117,"content":3118},{"level":799},[3119],{"text":1486,"type":761},{"type":757,"content":3121},[3122,3123,3129],{"text":1490,"type":761},{"text":1268,"type":761,"marks":3124},[3125,3128],{"type":770,"attrs":3126},{"href":772,"uuid":48,"anchor":48,"custom":3127,"target":773,"linktype":13},{},{"type":1364},{"text":1498,"type":761},{"type":757,"content":3131},[3132],{"text":2613,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3135,"component":118,"meta_info":3136,"meta_title":7,"block_image":3137,"cover_image":3138,"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},[],[],"2023-01-26 00:00",{"_uid":3143,"title":3144,"plugin":43,"description":3145},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3147,"alt":3148,"name":7,"focus":7,"title":3148,"filename":3149,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1295],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1284,"created_at":3160,"published_at":3161,"updated_at":3162,"id":3163,"uuid":3164,"content":3165,"slug":1284,"full_slug":3186,"sort_by_date":48,"position":446,"tag_list":3187,"is_startpage":9,"parent_id":3188,"meta_data":48,"group_id":3189,"first_published_at":3190,"release_id":48,"lang":60,"path":7,"alternates":3191,"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":3166,"component":3167,"meta_info":3168,"custom_content_list":3170},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3169,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3171,3176,3181],{"_uid":3172,"label":3173,"value":3174,"dev_id":3175,"component":761},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3177,"label":3178,"value":3179,"dev_id":3180,"component":761},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3182,"label":3183,"value":3184,"dev_id":3185,"component":761},"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",[],1787353491484]