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Loosening your muscles, getting your joints more mobile, and slightly raising your body temperature are all effects of dynamic stretching and will prepare your body to start sweating. Before any workout, but especially when you are going to be throwing kicks, it is key to incorporate dynamic movements like these to unlock your hips so that your kicks are more explosive and have a fuller range of motion.","How do I warm up for a boxing workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"5d9bdafc-2fc5-4ab0-a7fd-dcf224ae604c","Many of the stretches mentioned in this article will require a leg movement called a “triple extension”. Here is how you do a triple extension with both of your legs: From a standing position, start with your feet shoulder-width apart. Lift your heels and stand up on the balls of your feet and toes. This is the 1st extension - the ankle. Together with the previous movement straighten your legs at the knees. 2nd extension - the knee AND at the same time push your pelvis an inch forward, trying to get your whole body in a straight line. 3rd extension - the hip","What Is a Triple Extension?",{"_uid":676,"answer":677,"question":678,"component":670},"6ec50c61-00d8-4f0d-9ce0-f0dc97ee73f7","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab your right shin behind you with your right hand. Raise your left arm up. Do a triple extension on the standing (left) leg. Come back down with your left heel and release the right leg - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Quad Pull",{"_uid":680,"answer":681,"question":682,"component":670},"5d0f081b-3686-4348-a457-1de375312359","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab your right knee and gently hug it up to your chest. Do a triple extension on your standing leg. Pull your knee closer to your body as you raise up. Come back down - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Knee Pull",{"_uid":684,"answer":685,"question":686,"component":670},"03bb61b4-d6f0-4e7f-8605-7f8895e140c3","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab the front of your right shin with your left hand. Put your right hand on your right knee. Do a triple extension on your standing leg. As you raise up, gently pull your right shin up and slightly push your right knee down. Come back down and release the tension to your leg's joints - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Piriformis Stretch",{"_uid":688,"answer":689,"question":690,"component":670},"9d11e29f-56b4-40cd-934e-dcf24e59318d","Start in a standing position with your feet closer together than shoulder-width and your hands on your pelvis. Take a wide step to the right with your right leg, keeping your left leg in place and your toes pointing forward. Bend your right knee, but keep your chest up. Return to the starting position - this is one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Lateral Lunge",{"_uid":692,"answer":693,"question":694,"component":670},"318da1e5-3aaf-4209-bd21-471dee8efffa","Start in a standing position, legs straight, feet spread shoulder-width apart. Without moving your feet, bend at your waist and put your hands on the ground (palms down). Slowly \"walk\" forward with your hands, lifting your heels as you extend out. Stop about 1-2 feet before you reach a high plank position. Step your right foot up on the outside of your right hand. Drop your right elbow to try to touch the ground in front of you. Then, keep your left arm planted and raise your right arm to the ceiling while following your gaze to your right hand and hold for a second. Return your right hand down. Bring your left leg to the outside of your left hand (now everything is the same on both sides). Sit your hips down and get your hands off the ground, while keeping elbows at knee-level. Straighten your chest and wiggle side-to-side for a second. Bring your hands back down. Return your right leg to its original position (where you were originally standing) - that's one rep. Repeat the previous steps on the left side - that's two reps. Continue for 10 reps","Perfect Stretch",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":133,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":722,"alt":720,"name":7,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":735,"content":736},"doc",[737,743,747,751,765,771,775,827,831,841,885,889,893,902,943,947,956,1002,1006,1010,1019,1055,1059,1068,1159,1163,1167,1200,1238,1250,1256],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"Dynamic stretches are a great way to warm up your body before a workout. Loosening your muscles, getting your joints more mobile, and slightly raising your body temperature are all effects of dynamic stretching and will prepare your body to start sweating.","text",{"type":738,"content":744},[745],{"text":746,"type":742},"Before any workout, but especially for a kickboxing workout when you are going to be throwing kicks, it is key to incorporate dynamic movements like these to unlock your hips so that your kicks are more explosive and have a fuller range of motion.",{"type":738,"content":748},[749],{"text":750,"type":742},"Here FightCamp Trainer Shanie Smash leads you through five (5) pre-workout dynamic stretches, 10 reps of each.",{"type":752,"attrs":753},"blok",{"id":754,"body":755},"011cc80e-3be7-4507-bbbe-ff31a770d91e",[756],{"_uid":757,"link":758,"image":760,"title":762,"component":764},"i-676482df-7303-416c-ab29-9c2aa9ec4314",{"id":7,"url":759,"linktype":13,"fieldtype":14,"cached_url":759},"https://youtu.be/AvxRR1IDWvk",{"id":761,"alt":762,"name":7,"focus":48,"title":762,"filename":763,"copyright":7,"fieldtype":50},3426773,"4 Minute Pre Workout Stretches | Dynamic Stretching","https://a.storyblok.com/f/115220/1244x700/f5b6acb105/4-minute-pre-workout-stretches-dynamic-stretching_youtube_video.jpeg","image_video_link",{"type":766,"attrs":767,"content":769},"heading",{"level":768},2,[770],{"text":674,"type":742},{"type":738,"content":772},[773],{"text":774,"type":742},"Many of the stretches mentioned in this article will require a leg movement called a “triple extension”. Here is how you do a triple extension with both of your legs:",{"type":776,"content":777},"bullet_list",[778,785,799,813],{"type":779,"content":780},"list_item",[781],{"type":738,"content":782},[783],{"text":784,"type":742},"From a standing position, start with your feet shoulder-width apart",{"type":779,"content":786},[787,791],{"type":738,"content":788},[789],{"text":790,"type":742},"Lift your heels and stand up on the balls of your feet and toes",{"type":776,"content":792},[793],{"type":779,"content":794},[795],{"type":738,"content":796},[797],{"text":798,"type":742},"This is the first extension - the ankle",{"type":779,"content":800},[801,805],{"type":738,"content":802},[803],{"text":804,"type":742},"Together with the previous movement straighten your legs at the knees",{"type":776,"content":806},[807],{"type":779,"content":808},[809],{"type":738,"content":810},[811],{"text":812,"type":742},"2nd extension - the knee",{"type":779,"content":814},[815,819],{"type":738,"content":816},[817],{"text":818,"type":742},"AND at the same time push your pelvis an inch forward, trying to get your whole body in a straight line",{"type":776,"content":820},[821],{"type":779,"content":822},[823],{"type":738,"content":824},[825],{"text":826,"type":742},"3rd extension - the hip",{"type":766,"attrs":828,"content":829},{"level":768},[830],{"text":678,"type":742},{"type":752,"attrs":832},{"id":754,"body":833},[834],{"_uid":835,"image":836,"component":840},"i-8a69e2d1-b008-41da-a121-39233e24f6d8",{"id":837,"alt":838,"name":7,"focus":48,"title":838,"filename":839,"copyright":7,"fieldtype":50},3426776,"Shanie Smash Quad Pull","https://a.storyblok.com/f/115220/1100x1100/943d8e5327/shanie-smash-quad-pull.jpeg","content_image",{"type":776,"content":842},[843,849,855,861,867,873,879],{"type":779,"content":844},[845],{"type":738,"content":846},[847],{"text":848,"type":742},"Start in a standing position with your legs shoulder-width apart",{"type":779,"content":850},[851],{"type":738,"content":852},[853],{"text":854,"type":742},"Bend at your knee and grab your right shin behind you with your right hand",{"type":779,"content":856},[857],{"type":738,"content":858},[859],{"text":860,"type":742},"Raise your left arm up",{"type":779,"content":862},[863],{"type":738,"content":864},[865],{"text":866,"type":742},"Do a triple extension on the standing (left) leg",{"type":779,"content":868},[869],{"type":738,"content":870},[871],{"text":872,"type":742},"Come back down with your left heel and release the right leg - that's one rep",{"type":779,"content":874},[875],{"type":738,"content":876},[877],{"text":878,"type":742},"Repeat on the other side - that's two reps",{"type":779,"content":880},[881],{"type":738,"content":882},[883],{"text":884,"type":742},"Continue for 10 reps",{"type":738,"content":886},[887],{"text":888,"type":742},"A common mistake that people make is to grab the foot instead of the shin. As you raise onto your toes, exhale to release your breath.",{"type":766,"attrs":890,"content":891},{"level":768},[892],{"text":682,"type":742},{"type":752,"attrs":894},{"id":754,"body":895},[896],{"_uid":897,"image":898,"component":840},"i-8aefc302-3972-497e-a875-8acf562444ff",{"id":899,"alt":900,"name":7,"focus":48,"title":900,"filename":901,"copyright":7,"fieldtype":50},3426777,"Shanie Smash Knee Pull","https://a.storyblok.com/f/115220/1100x1100/135982f5c7/shanie-smash-knee-pull.jpeg",{"type":776,"content":903},[904,909,915,921,927,933,938],{"type":779,"content":905},[906],{"type":738,"content":907},[908],{"text":848,"type":742},{"type":779,"content":910},[911],{"type":738,"content":912},[913],{"text":914,"type":742},"Bend at your knee and grab your right knee and gently hug it up to your chest",{"type":779,"content":916},[917],{"type":738,"content":918},[919],{"text":920,"type":742},"Do a triple extension on your standing leg",{"type":779,"content":922},[923],{"type":738,"content":924},[925],{"text":926,"type":742},"Pull your knee closer to your body as you raise up",{"type":779,"content":928},[929],{"type":738,"content":930},[931],{"text":932,"type":742},"Come back down - that's one rep",{"type":779,"content":934},[935],{"type":738,"content":936},[937],{"text":878,"type":742},{"type":779,"content":939},[940],{"type":738,"content":941},[942],{"text":884,"type":742},{"type":766,"attrs":944,"content":945},{"level":768},[946],{"text":686,"type":742},{"type":752,"attrs":948},{"id":754,"body":949},[950],{"_uid":951,"image":952,"component":840},"i-5757cd6a-a3af-45d3-b5db-fac1a965a45d",{"id":953,"alt":954,"name":7,"focus":48,"title":954,"filename":955,"copyright":7,"fieldtype":50},3426786,"Shanie Smash Piriformis Stretch","https://a.storyblok.com/f/115220/1100x1100/bfee2b7fca/shanie-smash-piriformis-stretch.jpeg",{"type":776,"content":957},[958,963,969,975,980,986,992,997],{"type":779,"content":959},[960],{"type":738,"content":961},[962],{"text":848,"type":742},{"type":779,"content":964},[965],{"type":738,"content":966},[967],{"text":968,"type":742},"Bend at your knee and grab the front of your right shin with your left hand",{"type":779,"content":970},[971],{"type":738,"content":972},[973],{"text":974,"type":742},"Put your right hand on your right knee",{"type":779,"content":976},[977],{"type":738,"content":978},[979],{"text":920,"type":742},{"type":779,"content":981},[982],{"type":738,"content":983},[984],{"text":985,"type":742},"As you raise up, gently pull your right shin up and slightly push your right knee down",{"type":779,"content":987},[988],{"type":738,"content":989},[990],{"text":991,"type":742},"Come back down and release the tension to your leg's joints - that's one rep",{"type":779,"content":993},[994],{"type":738,"content":995},[996],{"text":878,"type":742},{"type":779,"content":998},[999],{"type":738,"content":1000},[1001],{"text":884,"type":742},{"type":738,"content":1003},[1004],{"text":1005,"type":742},"Remember to be gentle when applying pressure to your joints.",{"type":766,"attrs":1007,"content":1008},{"level":768},[1009],{"text":690,"type":742},{"type":752,"attrs":1011},{"id":754,"body":1012},[1013],{"_uid":1014,"image":1015,"component":840},"i-8df43c46-7f17-49ee-811a-5f3212d2ee9a",{"id":1016,"alt":1017,"name":7,"focus":48,"title":1017,"filename":1018,"copyright":7,"fieldtype":50},3426791,"Shanie Smash Lateral Lunge","https://a.storyblok.com/f/115220/1100x1100/3a98cab993/shanie-smash-lateral-lunge.jpeg",{"type":776,"content":1020},[1021,1027,1033,1039,1045,1050],{"type":779,"content":1022},[1023],{"type":738,"content":1024},[1025],{"text":1026,"type":742},"Start in a standing position with your feet closer together than shoulder-width and your hands on your pelvis",{"type":779,"content":1028},[1029],{"type":738,"content":1030},[1031],{"text":1032,"type":742},"Take a wide step to the right with your right leg, keeping your left leg in place and your toes pointing forward",{"type":779,"content":1034},[1035],{"type":738,"content":1036},[1037],{"text":1038,"type":742},"Bend your right knee, but keep your chest up",{"type":779,"content":1040},[1041],{"type":738,"content":1042},[1043],{"text":1044,"type":742},"Return to the starting position - this is one rep",{"type":779,"content":1046},[1047],{"type":738,"content":1048},[1049],{"text":878,"type":742},{"type":779,"content":1051},[1052],{"type":738,"content":1053},[1054],{"text":884,"type":742},{"type":766,"attrs":1056,"content":1057},{"level":768},[1058],{"text":694,"type":742},{"type":752,"attrs":1060},{"id":754,"body":1061},[1062],{"_uid":1063,"image":1064,"component":840},"i-b8ed437c-50f8-4e7c-9117-628198f99a20",{"id":1065,"alt":1066,"name":7,"focus":48,"title":1066,"filename":1067,"copyright":7,"fieldtype":50},3426798,"Shanie Smash Twist Lunge With Arm Extension","https://a.storyblok.com/f/115220/1100x1100/d206546b2e/shanie-smash-twist-lunge-with-arm-extension.jpeg",{"type":776,"content":1069},[1070,1076,1082,1088,1094,1100,1106,1112,1118,1124,1130,1136,1142,1148,1154],{"type":779,"content":1071},[1072],{"type":738,"content":1073},[1074],{"text":1075,"type":742},"Start in a standing position, legs straight, feet spread shoulder-width apart",{"type":779,"content":1077},[1078],{"type":738,"content":1079},[1080],{"text":1081,"type":742},"Without moving your feet, bend at your waist and put your hands on the ground (palms down)",{"type":779,"content":1083},[1084],{"type":738,"content":1085},[1086],{"text":1087,"type":742},"Slowly \"walk\" forward with your hands, lifting your heels as you extend out",{"type":779,"content":1089},[1090],{"type":738,"content":1091},[1092],{"text":1093,"type":742},"Stop about 1-2 feet before you reach a high plank position",{"type":779,"content":1095},[1096],{"type":738,"content":1097},[1098],{"text":1099,"type":742},"Step your right foot up on the outside of your right hand",{"type":779,"content":1101},[1102],{"type":738,"content":1103},[1104],{"text":1105,"type":742},"Drop your right elbow to try to touch the ground in front of you",{"type":779,"content":1107},[1108],{"type":738,"content":1109},[1110],{"text":1111,"type":742},"Then, keep your left arm planted and raise your right arm to the ceiling while following your gaze to your right hand and hold for a second",{"type":779,"content":1113},[1114],{"type":738,"content":1115},[1116],{"text":1117,"type":742},"Return your right hand down",{"type":779,"content":1119},[1120],{"type":738,"content":1121},[1122],{"text":1123,"type":742},"Bring your left leg to the outside of your left hand (now everything is the same on both sides)",{"type":779,"content":1125},[1126],{"type":738,"content":1127},[1128],{"text":1129,"type":742},"Sit your hips down and get your hands off the ground, while keeping elbows at knee-level",{"type":779,"content":1131},[1132],{"type":738,"content":1133},[1134],{"text":1135,"type":742},"Straighten your chest and wiggle side-to-side for a second",{"type":779,"content":1137},[1138],{"type":738,"content":1139},[1140],{"text":1141,"type":742},"Bring your hands back down",{"type":779,"content":1143},[1144],{"type":738,"content":1145},[1146],{"text":1147,"type":742},"Return your right leg to its original position (where you were originally standing) - that's one rep",{"type":779,"content":1149},[1150],{"type":738,"content":1151},[1152],{"text":1153,"type":742},"Repeat the previous steps on the left side - that's two reps",{"type":779,"content":1155},[1156],{"type":738,"content":1157},[1158],{"text":884,"type":742},{"type":738,"content":1160},[1161],{"text":1162,"type":742},"These dynamic movements are meant to be done before a workout to help unlock your hips, get warmed-up, and be ready to kick faster and higher.",{"type":738,"content":1164},[1165],{"text":1166,"type":742},"It's very important to warm up before any workout, whether it's kickboxing or running. This is partially so you don't get injured and you make your body more flexible when moving. Plus, if you don’t warm up properly, you risk injuring yourself and tearing a muscle.",{"type":738,"content":1168},[1169,1171,1177,1185,1190,1192,1198],{"text":1170,"type":742},"All of these stretches are considered ",{"text":1172,"type":742,"marks":1173}," ",[1174],{"type":1175,"attrs":1176},"styled",{"class":7},{"text":1178,"type":742,"marks":1179},"“dynamic stretches”",[1180],{"type":1181,"attrs":1182},"link",{"href":1183,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/dynamic-static-neck-stretches-for-boxing-kickboxing","_blank",{"text":1186,"type":742,"marks":1187},"  ",[1188],{"type":1175,"attrs":1189},{"class":7},{"text":1191,"type":742},"and are meant for your pre-workout warm-up. If you want to stretch after your workout, check out FightCamp Trainer Flo Master's static stretching routine ",{"text":1193,"type":742,"marks":1194},"video",[1195],{"type":1181,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"target":1184,"linktype":13},"https://www.youtube.com/watch?v=jckmiMpqG0M",{"text":1199,"type":742},", specifically intended for improving your kicks. In static stretching, you hold the stretch much longer which will help with your flexibility. The dynamic movements we showcased here serve to unlock the hips and kicking power. They don't only help with kicking, but they help with your punching as well. If you're using the proper technique, all of your power comes from the hips.",{"type":738,"content":1201},[1202,1204,1208,1214,1218,1224,1226,1230,1236],{"text":1203,"type":742},"For more content like this, make sure to subscribe to the ",{"text":1172,"type":742,"marks":1205},[1206],{"type":1175,"attrs":1207},{"class":7},{"text":1209,"type":742,"marks":1210},"FightCamp",[1211],{"type":1181,"attrs":1212},{"href":1213,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1186,"type":742,"marks":1215},[1216],{"type":1175,"attrs":1217},{"class":7},{"text":1219,"type":742,"marks":1220},"YouTube channel",[1221],{"type":1181,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://bit.ly/3oYefXf",{"text":1225,"type":742},", and follow the FightCamp ",{"text":1172,"type":742,"marks":1227},[1228],{"type":1175,"attrs":1229},{"class":7},{"text":1231,"type":742,"marks":1232},"blog",[1233],{"type":1181,"attrs":1234},{"href":1235,"uuid":48,"anchor":48,"target":1184,"linktype":48},"http://blog.joinfightcamp.com/",{"text":1237,"type":742}," for more ways to enhance your kickboxing skills.",{"type":738,"content":1239},[1240,1242,1248],{"text":1241,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1243,"type":742,"marks":1244},"FightCamp App",[1245],{"type":1181,"attrs":1246},{"href":1247,"uuid":48,"anchor":48,"target":1184,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1249,"type":742}," and train with real fighters from the comfort of your own home.",{"type":766,"attrs":1251,"content":1253},{"level":1252},3,[1254],{"text":1255,"type":742},"Related Articles",{"type":738,"content":1257},[1258,1263,1265,1271,1272,1278,1279,1285,1286],{"text":1259,"type":742,"marks":1260},"Dynamic & Static Neck Stretches For Boxing/Kickboxing",[1261],{"type":1181,"attrs":1262},{"href":1183,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1264},"hard_break",{"text":1266,"type":742,"marks":1267},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1268],{"type":1181,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":1264},{"text":1273,"type":742,"marks":1274},"Get Toned Fast With Kickboxing At-Home",[1275],{"type":1181,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1264},{"text":1280,"type":742,"marks":1281},"FREE 15-Minute At-Home Kickboxing Workout [Infographic]",[1282],{"type":1181,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":1264},{"text":1287,"type":742,"marks":1288},"Shanie Smash's 10 Minute Burnout Kickboxing Workout",[1289],{"type":1181,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/shanie-smash-s-10-minute-burnout-kickboxing-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1294,"component":118,"meta_info":1295,"meta_title":7,"block_image":1296,"cover_image":1297,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-10 00:00","article",{"_uid":1303,"title":657,"plugin":43,"description":1304},"70383bd4-455f-49d1-bfee-bd70c5e47af0","Want your kicks to be more powerful and prevent injury? FightCamp Trainer Shanie Smash has just the pre-workout warm-up for you with these dynamic stretches.",{"id":1306,"alt":657,"name":7,"focus":48,"title":657,"filename":1307,"copyright":7,"fieldtype":50},3426768,"https://a.storyblok.com/f/115220/2400x990/de80534e16/kickboxer-s-pre-workout-dynamic-stretching.jpeg",[],[],"kickboxer-s-pre-workout-dynamic-stretching","blogs/kickboxer-s-pre-workout-dynamic-stretching",-1940,[],60887917,"328c8517-73e3-4f71-bfe4-d0586fb7edec","2021-06-10T02:34:00.000Z",[],["Reactive",1319],[1320,1597,2011,2434,2609,2826],{"name":1321,"created_at":1322,"published_at":1323,"updated_at":1324,"id":1325,"uuid":1326,"content":1327,"slug":1589,"full_slug":1590,"sort_by_date":48,"position":1591,"tag_list":1592,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":1594,"first_published_at":1323,"release_id":48,"lang":60,"path":1595,"alternates":1596,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1328,"faqs":1329,"title":1321,"topic":1350,"author":1365,"content":1366,"category":1570,"schedule":1578,"component":1301,"meta_info":1579,"cover_image":1583,"description":1587,"contributors":1588},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1330,1334,1338,1342,1346],{"_uid":1331,"answer":1332,"question":1333,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1335,"answer":1336,"question":1337,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1339,"answer":1340,"question":1341,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1343,"answer":1344,"question":1345,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1347,"answer":1348,"question":1349,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1351,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1363,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1364,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1352,"component":39,"meta_info":1360,"block_image":1361,"cover_image":1362,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1353,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1358,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1359,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1354,"component":118,"meta_info":1355,"meta_title":7,"block_image":1356,"cover_image":1357,"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":735,"content":1367},[1368,1383,1387,1391,1395,1399,1403,1406,1411,1416,1430,1435,1439,1444,1448,1453,1467,1471,1475,1489,1503,1507,1511,1525,1530,1534,1548,1553,1566],{"type":738,"content":1369},[1370,1372,1381],{"text":1371,"type":742},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1373,"type":742,"marks":1374},"interval training",[1375,1379],{"type":1181,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"custom":1378,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1380},"underline",{"text":1382,"type":742}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":738,"content":1384},[1385],{"text":1386,"type":742},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":766,"attrs":1388,"content":1389},{"level":768},[1390],{"text":1333,"type":742},{"type":738,"content":1392},[1393],{"text":1394,"type":742},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":738,"content":1396},[1397],{"text":1398,"type":742},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":766,"attrs":1400,"content":1401},{"level":768},[1402],{"text":1337,"type":742},{"type":738,"content":1404},[1405],{"text":1336,"type":742},{"type":766,"attrs":1407,"content":1408},{"level":768},[1409],{"text":1410,"type":742},"Unique Benefits of HIIT",{"type":766,"attrs":1412,"content":1413},{"level":1252},[1414],{"text":1415,"type":742},"Maximum Effectiveness in Less Time",{"type":738,"content":1417},[1418,1420,1428],{"text":1419,"type":742},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1421,"type":742,"marks":1422},"25-30% more calories",[1423,1427],{"type":1181,"attrs":1424},{"href":1425,"uuid":48,"anchor":48,"custom":1426,"target":1184,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1380},{"text":1429,"type":742}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":766,"attrs":1431,"content":1432},{"level":1252},[1433],{"text":1434,"type":742},"Tones Muscle",{"type":738,"content":1436},[1437],{"text":1438,"type":742},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":766,"attrs":1440,"content":1441},{"level":1252},[1442],{"text":1443,"type":742},"Adds Variety",{"type":738,"content":1445},[1446],{"text":1447,"type":742},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":766,"attrs":1449,"content":1450},{"level":1252},[1451],{"text":1452,"type":742},"Improves Cardiovascular Health",{"type":738,"content":1454},[1455,1457,1465],{"text":1456,"type":742},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1458,"type":742,"marks":1459},"greater improvements in blood pressure",[1460,1464],{"type":1181,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":1184,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1380},{"text":1466,"type":742}," and blood sugar than moderate-intensity workouts. ",{"type":766,"attrs":1468,"content":1469},{"level":768},[1470],{"text":1345,"type":742},{"type":738,"content":1472},[1473],{"text":1474,"type":742},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":738,"content":1476},[1477,1479,1487],{"text":1478,"type":742},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1480,"type":742,"marks":1481},"roadwork",[1482,1486],{"type":1181,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"custom":1485,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1380},{"text":1488,"type":742},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":738,"content":1490},[1491,1493,1501],{"text":1492,"type":742},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1494,"type":742,"marks":1495},"HIIT jump rope workout",[1496,1500],{"type":1181,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"custom":1499,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1380},{"text":1502,"type":742}," for a full-body cardio blast in just minutes.",{"type":766,"attrs":1504,"content":1505},{"level":768},[1506],{"text":1349,"type":742},{"type":738,"content":1508},[1509],{"text":1510,"type":742},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":738,"content":1512},[1513,1515,1523],{"text":1514,"type":742},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1516,"type":742,"marks":1517},"10 minutes of HIIT boxing",[1518,1522],{"type":1181,"attrs":1519},{"href":1520,"uuid":48,"anchor":48,"custom":1521,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1380},{"text":1524,"type":742}," and feel the difference with just one workout.",{"type":766,"attrs":1526,"content":1527},{"level":768},[1528],{"text":1529,"type":742},"Hit With HIIT",{"type":738,"content":1531},[1532],{"text":1533,"type":742},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":738,"content":1535},[1536,1538,1546],{"text":1537,"type":742},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1539,"type":742,"marks":1540},"FightCamp’s extensive library of HIIT workouts",[1541,1545],{"type":1181,"attrs":1542},{"href":1543,"uuid":48,"anchor":48,"custom":1544,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1380},{"text":1547,"type":742},"!",{"type":766,"attrs":1549,"content":1550},{"level":768},[1551],{"text":1552,"type":742},"Train Like a Fighter",{"type":738,"content":1554},[1555,1557,1564],{"text":1556,"type":742},"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":1209,"type":742,"marks":1558},[1559,1563],{"type":1181,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":1184,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1380},{"text":1565,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":1567},[1568],{"text":1569,"type":742},"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":1571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1572,"component":118,"meta_info":1573,"meta_title":7,"block_image":1574,"cover_image":1575,"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":1580,"title":1581,"plugin":43,"description":1582},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1584,"alt":1585,"name":7,"focus":7,"title":1585,"filename":1586,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1593],"featured","261296eb-53af-4ffa-9332-0880950c3a3c","training/{{story.slug}}",[],{"name":1598,"created_at":1599,"published_at":1600,"updated_at":1601,"id":1602,"uuid":1603,"content":1604,"slug":2004,"full_slug":2005,"sort_by_date":48,"position":2006,"tag_list":2007,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2008,"first_published_at":2009,"release_id":48,"lang":60,"path":1595,"alternates":2010,"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":1605,"faqs":1606,"title":1598,"topic":1611,"author":1626,"content":1627,"category":1985,"schedule":1993,"component":1301,"meta_info":1994,"cover_image":1998,"description":2002,"contributors":2003},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1607],{"_uid":1608,"answer":1609,"question":1610,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1612,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1624,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1613,"component":39,"meta_info":1621,"block_image":1622,"cover_image":1623,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1614,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1619,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1615,"component":118,"meta_info":1616,"meta_title":7,"block_image":1617,"cover_image":1618,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1628},[1629,1633,1637,1641,1654,1686,1690,1695,1699,1703,1708,1712,1732,1737,1741,1767,1771,1776,1780,1800,1805,1809,1829,1834,1838,1869,1874,1877,1897,1902,1906,1926,1931,1935,1955,1968,1973,1982],{"type":738,"content":1630},[1631],{"text":1632,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":738,"content":1634},[1635],{"text":1636,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":738,"content":1638},[1639],{"text":1640,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":1642},[1643,1645,1652],{"text":1644,"type":742},"With consistent resistance training and ",{"text":1646,"type":742,"marks":1647},"healthy nutrition",[1648],{"type":1181,"attrs":1649},{"href":1650,"uuid":48,"anchor":48,"custom":1651,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1653,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":776,"content":1655},[1656,1662,1668,1674,1680],{"type":779,"content":1657},[1658],{"type":738,"content":1659},[1660],{"text":1661,"type":742},"Throw a solid punch",{"type":779,"content":1663},[1664],{"type":738,"content":1665},[1666],{"text":1667,"type":742},"Carry your kids or fur babies",{"type":779,"content":1669},[1670],{"type":738,"content":1671},[1672],{"text":1673,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":779,"content":1675},[1676],{"type":738,"content":1677},[1678],{"text":1679,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":779,"content":1681},[1682],{"type":738,"content":1683},[1684],{"text":1685,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":1687},[1688],{"text":1689,"type":742},"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":766,"attrs":1691,"content":1692},{"level":768},[1693],{"text":1694,"type":742},"Arm Exercises for Women",{"type":738,"content":1696},[1697],{"text":1698,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":1700},[1701],{"text":1702,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":766,"attrs":1704,"content":1705},{"level":1252},[1706],{"text":1707,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":1709},[1710],{"text":1711,"type":742},"Target Muscles: Biceps & Core",{"type":776,"content":1713},[1714,1720,1726],{"type":779,"content":1715},[1716],{"type":738,"content":1717},[1718],{"text":1719,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":779,"content":1721},[1722],{"type":738,"content":1723},[1724],{"text":1725,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":779,"content":1727},[1728],{"type":738,"content":1729},[1730],{"text":1731,"type":742},"Maintain plank position and repeat with the other arm",{"type":766,"attrs":1733,"content":1734},{"level":1252},[1735],{"text":1736,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":1738},[1739],{"text":1740,"type":742},"Target Muscles: Triceps",{"type":776,"content":1742},[1743,1749,1755,1761],{"type":779,"content":1744},[1745],{"type":738,"content":1746},[1747],{"text":1748,"type":742},"Hold the weight overhead with both hands",{"type":779,"content":1750},[1751],{"type":738,"content":1752},[1753],{"text":1754,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":779,"content":1756},[1757],{"type":738,"content":1758},[1759],{"text":1760,"type":742},"Straighten your elbows and extend the weight overhead",{"type":779,"content":1762},[1763],{"type":738,"content":1764},[1765],{"text":1766,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":1768},[1769],{"text":1770,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":766,"attrs":1772,"content":1773},{"level":1252},[1774],{"text":1775,"type":742},"3. Upright Row ",{"type":738,"content":1777},[1778],{"text":1779,"type":742},"Target Muscles: Traps & Deltoids",{"type":776,"content":1781},[1782,1788,1794],{"type":779,"content":1783},[1784],{"type":738,"content":1785},[1786],{"text":1787,"type":742},"Begin standing with your feet hip-width apart",{"type":779,"content":1789},[1790],{"type":738,"content":1791},[1792],{"text":1793,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":779,"content":1795},[1796],{"type":738,"content":1797},[1798],{"text":1799,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":766,"attrs":1801,"content":1802},{"level":1252},[1803],{"text":1804,"type":742},"4. Lateral Arm Raise",{"type":738,"content":1806},[1807],{"text":1808,"type":742},"Target Muscles: Triceps & Shoulders",{"type":776,"content":1810},[1811,1817,1823],{"type":779,"content":1812},[1813],{"type":738,"content":1814},[1815],{"text":1816,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":779,"content":1818},[1819],{"type":738,"content":1820},[1821],{"text":1822,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":779,"content":1824},[1825],{"type":738,"content":1826},[1827],{"text":1828,"type":742},"Lower and repeat",{"type":766,"attrs":1830,"content":1831},{"level":1252},[1832],{"text":1833,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":1835},[1836],{"text":1837,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":776,"content":1839},[1840,1846,1852,1863],{"type":779,"content":1841},[1842],{"type":738,"content":1843},[1844],{"text":1845,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":779,"content":1847},[1848],{"type":738,"content":1849},[1850],{"text":1851,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":779,"content":1853},[1854],{"type":738,"content":1855},[1856,1858],{"text":1857,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1859,"type":742,"marks":1860},"(don’t let the dumbbells touch)",[1861],{"type":1862},"italic",{"type":779,"content":1864},[1865],{"type":738,"content":1866},[1867],{"text":1868,"type":742},"Lower your arms and repeat",{"type":766,"attrs":1870,"content":1871},{"level":1252},[1872],{"text":1873,"type":742},"6. Tricep Dips",{"type":738,"content":1875},[1876],{"text":1740,"type":742},{"type":776,"content":1878},[1879,1885,1891],{"type":779,"content":1880},[1881],{"type":738,"content":1882},[1883],{"text":1884,"type":742},"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":779,"content":1886},[1887],{"type":738,"content":1888},[1889],{"text":1890,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":779,"content":1892},[1893],{"type":738,"content":1894},[1895],{"text":1896,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":766,"attrs":1898,"content":1899},{"level":1252},[1900],{"text":1901,"type":742},"7. Decline Push-Up",{"type":738,"content":1903},[1904],{"text":1905,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":776,"content":1907},[1908,1914,1920],{"type":779,"content":1909},[1910],{"type":738,"content":1911},[1912],{"text":1913,"type":742},"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":779,"content":1915},[1916],{"type":738,"content":1917},[1918],{"text":1919,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":779,"content":1921},[1922],{"type":738,"content":1923},[1924],{"text":1925,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":766,"attrs":1927,"content":1928},{"level":1252},[1929],{"text":1930,"type":742},"8. Diamond Push-Up",{"type":738,"content":1932},[1933],{"text":1934,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":776,"content":1936},[1937,1943,1949],{"type":779,"content":1938},[1939],{"type":738,"content":1940},[1941],{"text":1942,"type":742},"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":779,"content":1944},[1945],{"type":738,"content":1946},[1947],{"text":1948,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":779,"content":1950},[1951],{"type":738,"content":1952},[1953],{"text":1954,"type":742},"Push yourself back up and repeat",{"type":738,"content":1956},[1957,1959,1966],{"text":1958,"type":742},"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":1960,"type":742,"marks":1961},"FightCamp Community",[1962],{"type":1181,"attrs":1963},{"href":1964,"uuid":48,"anchor":48,"custom":1965,"target":1184,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1967,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":766,"attrs":1969,"content":1970},{"level":768},[1971],{"text":1972,"type":742},"Train Like a Woman",{"type":738,"content":1974},[1975,1976,1981],{"text":1556,"type":742},{"text":1209,"type":742,"marks":1977},[1978],{"type":1181,"attrs":1979},{"href":1561,"uuid":48,"anchor":48,"custom":1980,"target":1184,"linktype":13},{},{"text":1565,"type":742},{"type":738,"content":1983},[1984],{"text":1569,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1986,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1987,"component":118,"meta_info":1988,"meta_title":7,"block_image":1989,"cover_image":1990,"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":1995,"title":1996,"plugin":43,"description":1997},"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":1999,"alt":2000,"name":7,"focus":7,"title":2000,"filename":2001,"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,[1593],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2012,"created_at":2013,"published_at":2014,"updated_at":2015,"id":2016,"uuid":2017,"content":2018,"slug":2427,"full_slug":2428,"sort_by_date":48,"position":2429,"tag_list":2430,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2431,"first_published_at":2432,"release_id":48,"lang":60,"path":1595,"alternates":2433,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2019,"faqs":2020,"title":2012,"topic":2041,"author":2056,"content":2057,"category":2411,"schedule":2419,"component":1301,"meta_info":2420,"cover_image":2423,"description":2422,"contributors":2426},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2021,2025,2029,2033,2037],{"_uid":2022,"answer":2023,"question":2024,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2026,"answer":2027,"question":2028,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2030,"answer":2031,"question":2032,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2034,"answer":2035,"question":2036,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2038,"answer":2039,"question":2040,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2042,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2054,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2055,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2043,"component":39,"meta_info":2051,"block_image":2052,"cover_image":2053,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2044,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2049,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2045,"component":118,"meta_info":2046,"meta_title":7,"block_image":2047,"cover_image":2048,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":2058},[2059,2063,2066,2078,2083,2088,2153,2158,2184,2189,2193,2198,2206,2219,2224,2235,2240,2251,2256,2267,2272,2284,2289,2300,2305,2325,2330,2335,2355,2360,2379,2384,2397,2401],{"type":738,"content":2060},[2061],{"text":2062,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":2064},[2065],{"text":2023,"type":742},{"type":752,"attrs":2067},{"id":2068,"body":2069},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2070],{"_uid":2071,"link":2072,"image":2074,"title":2076,"component":764},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2073,"linktype":13,"fieldtype":14,"cached_url":2073},"https://pin.it/2zdpNMs",{"id":2075,"alt":2076,"name":7,"focus":48,"title":2076,"filename":2077,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":766,"attrs":2079,"content":2080},{"level":768},[2081],{"text":2082,"type":742},"Top Rock Step-By-Step",{"type":766,"attrs":2084,"content":2085},{"level":1252},[2086],{"text":2087,"type":742},"The Feet",{"type":776,"content":2089},[2090,2096,2116,2122,2141,2147],{"type":779,"content":2091},[2092],{"type":738,"content":2093},[2094],{"text":2095,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":779,"content":2097},[2098,2102],{"type":738,"content":2099},[2100],{"text":2101,"type":742},"To start, being by doing a “step out”",{"type":776,"content":2103},[2104,2110],{"type":779,"content":2105},[2106],{"type":738,"content":2107},[2108],{"text":2109,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":779,"content":2111},[2112],{"type":738,"content":2113},[2114],{"text":2115,"type":742},"Pause for a half-second",{"type":779,"content":2117},[2118],{"type":738,"content":2119},[2120],{"text":2121,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":779,"content":2123},[2124,2128],{"type":738,"content":2125},[2126],{"text":2127,"type":742},"Once returned, perform the opposite foot “step out”",{"type":776,"content":2129},[2130,2136],{"type":779,"content":2131},[2132],{"type":738,"content":2133},[2134],{"text":2135,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":779,"content":2137},[2138],{"type":738,"content":2139},[2140],{"text":2115,"type":742},{"type":779,"content":2142},[2143],{"type":738,"content":2144},[2145],{"text":2146,"type":742},"Hop back to the starting position",{"type":779,"content":2148},[2149],{"type":738,"content":2150},[2151],{"text":2152,"type":742},"Continue Top Rocking for the remainder of the set",{"type":766,"attrs":2154,"content":2155},{"level":1252},[2156],{"text":2157,"type":742},"The Arms",{"type":776,"content":2159},[2160,2166,2172,2178],{"type":779,"content":2161},[2162],{"type":738,"content":2163},[2164],{"text":2165,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":779,"content":2167},[2168],{"type":738,"content":2169},[2170],{"text":2171,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":779,"content":2173},[2174],{"type":738,"content":2175},[2176],{"text":2177,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":779,"content":2179},[2180],{"type":738,"content":2181},[2182],{"text":2183,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":766,"attrs":2185,"content":2186},{"level":768},[2187],{"text":2188,"type":742},"Movement Key Points",{"type":738,"content":2190},[2191],{"text":2192,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":766,"attrs":2194,"content":2195},{"level":1252},[2196],{"text":2197,"type":742},"Start by swinging your arms",{"type":776,"content":2199},[2200],{"type":779,"content":2201},[2202],{"type":738,"content":2203},[2204],{"text":2205,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":752,"attrs":2207},{"id":2208,"body":2209},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2210],{"url":2211,"_uid":2213,"image":2214,"component":840,"copyright_details":2218},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2215,"alt":2216,"name":7,"focus":48,"title":2216,"filename":2217,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":766,"attrs":2220,"content":2221},{"level":1252},[2222],{"text":2223,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":752,"attrs":2225},{"id":2208,"body":2226},[2227],{"url":2228,"_uid":2229,"image":2230,"component":840,"copyright_details":2234},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":766,"attrs":2236,"content":2237},{"level":1252},[2238],{"text":2239,"type":742},"One foot should cross at a time",{"type":752,"attrs":2241},{"id":2208,"body":2242},[2243],{"url":2244,"_uid":2245,"image":2246,"component":840,"copyright_details":2250},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2247,"alt":2248,"name":7,"focus":48,"title":2248,"filename":2249,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":766,"attrs":2252,"content":2253},{"level":1252},[2254],{"text":2255,"type":742},"Perform the movement by staying on the balls of your feet",{"type":752,"attrs":2257},{"id":2208,"body":2258},[2259],{"url":2260,"_uid":2261,"image":2262,"component":840,"copyright_details":2266},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2263,"alt":2264,"name":7,"focus":48,"title":2264,"filename":2265,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":766,"attrs":2268,"content":2269},{"level":1252},[2270],{"text":2271,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":752,"attrs":2273},{"id":2274,"body":2275},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2276],{"url":2277,"_uid":2278,"image":2279,"component":840,"copyright_details":2283},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2280,"alt":2281,"name":7,"focus":48,"title":2281,"filename":2282,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":766,"attrs":2285,"content":2286},{"level":1252},[2287],{"text":2288,"type":742},"Stay loose and have fun!",{"type":752,"attrs":2290},{"id":2208,"body":2291},[2292],{"url":2293,"_uid":2294,"image":2295,"component":840,"copyright_details":2299},{"id":7,"url":7,"linktype":2212,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2296,"alt":2297,"name":7,"focus":48,"title":2297,"filename":2298,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":766,"attrs":2301,"content":2302},{"level":768},[2303],{"text":2304,"type":742},"Muscles Used",{"type":776,"content":2306},[2307,2313,2319],{"type":779,"content":2308},[2309],{"type":738,"content":2310},[2311],{"text":2312,"type":742},"Deltoids",{"type":779,"content":2314},[2315],{"type":738,"content":2316},[2317],{"text":2318,"type":742},"Core",{"type":779,"content":2320},[2321],{"type":738,"content":2322},[2323],{"text":2324,"type":742},"Calves",{"type":766,"attrs":2326,"content":2327},{"level":768},[2328],{"text":2329,"type":742},"Application",{"type":766,"attrs":2331,"content":2332},{"level":1252},[2333],{"text":2334,"type":742},"For Sets",{"type":776,"content":2336},[2337,2343,2349],{"type":779,"content":2338},[2339],{"type":738,"content":2340},[2341],{"text":2342,"type":742},"Perform 3-6 sets",{"type":779,"content":2344},[2345],{"type":738,"content":2346},[2347],{"text":2348,"type":742},"12-20 repetitions each way",{"type":779,"content":2350},[2351],{"type":738,"content":2352},[2353],{"text":2354,"type":742},"Rest 30-45 seconds between sets",{"type":766,"attrs":2356,"content":2357},{"level":1252},[2358],{"text":2359,"type":742},"For Time",{"type":776,"content":2361},[2362,2367,2373],{"type":779,"content":2363},[2364],{"type":738,"content":2365},[2366],{"text":2342,"type":742},{"type":779,"content":2368},[2369],{"type":738,"content":2370},[2371],{"text":2372,"type":742},"Perform for 30-90 seconds",{"type":779,"content":2374},[2375],{"type":738,"content":2376},[2377],{"text":2378,"type":742},"Rest 45-60 seconds between sets",{"type":766,"attrs":2380,"content":2381},{"level":768},[2382],{"text":2383,"type":742},"Dance Moves For Boxers",{"type":738,"content":2385},[2386,2388,2395],{"text":2387,"type":742},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2389,"type":742,"marks":2390},"Flo Master",[2391],{"type":1181,"attrs":2392},{"href":2393,"uuid":48,"anchor":48,"custom":2394,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2396,"type":742},". ",{"type":766,"attrs":2398,"content":2399},{"level":768},[2400],{"text":1552,"type":742},{"type":738,"content":2402},[2403,2404,2409],{"text":1556,"type":742},{"text":1209,"type":742,"marks":2405},[2406],{"type":1181,"attrs":2407},{"href":1561,"uuid":48,"anchor":48,"custom":2408,"target":1184,"linktype":13},{},{"text":2410,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2412,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2417,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2413,"component":118,"meta_info":2414,"meta_title":7,"block_image":2415,"cover_image":2416,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2421,"title":2012,"plugin":43,"description":2422},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2424,"alt":2012,"name":7,"focus":48,"title":2012,"filename":2425,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1593],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2435,"created_at":2436,"published_at":2437,"updated_at":2438,"id":2439,"uuid":2440,"content":2441,"slug":2602,"full_slug":2603,"sort_by_date":48,"position":2604,"tag_list":2605,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2606,"first_published_at":2607,"release_id":48,"lang":60,"path":1595,"alternates":2608,"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":2442,"faqs":2443,"title":2435,"topic":2460,"author":2475,"content":2476,"category":2584,"schedule":2592,"component":1301,"meta_info":2593,"cover_image":2597,"description":2600,"contributors":2601},"af46e437-bfbd-4a28-91a2-df5259454628",[2444,2448,2452,2456],{"_uid":2445,"answer":2446,"question":2447,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2449,"answer":2450,"question":2451,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2453,"answer":2454,"question":2455,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2457,"answer":2458,"question":2459,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2461,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2473,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2474,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2462,"component":39,"meta_info":2470,"block_image":2471,"cover_image":2472,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2463,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2468,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2469,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2464,"component":118,"meta_info":2465,"meta_title":7,"block_image":2466,"cover_image":2467,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":2477},[2478,2491,2496,2500,2505,2509,2523,2528,2541,2546,2550,2562,2566,2570,2580],{"type":738,"content":2479},[2480,2482,2489],{"text":2481,"type":742},"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":2483,"type":742,"marks":2484},"Strength training",[2485],{"type":1181,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"custom":2488,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2490,"type":742}," 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":766,"attrs":2492,"content":2493},{"level":768},[2494],{"text":2495,"type":742},"Why do Boxers Train Their Neck?",{"type":738,"content":2497},[2498],{"text":2499,"type":742},"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":766,"attrs":2501,"content":2502},{"level":768},[2503],{"text":2504,"type":742},"How do Boxers Strength Train Their Neck?",{"type":738,"content":2506},[2507],{"text":2508,"type":742},"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":776,"content":2510},[2511,2517],{"type":779,"content":2512},[2513],{"type":738,"content":2514},[2515],{"text":2516,"type":742},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":779,"content":2518},[2519],{"type":738,"content":2520},[2521],{"text":2522,"type":742},"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":766,"attrs":2524,"content":2525},{"level":768},[2526],{"text":2527,"type":742},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":738,"content":2529},[2530,2532,2539],{"text":2531,"type":742},"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":2533,"type":742,"marks":2534},"injury",[2535],{"type":1181,"attrs":2536},{"href":2537,"uuid":48,"anchor":48,"custom":2538,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2540,"type":742}," occurring.",{"type":766,"attrs":2542,"content":2543},{"level":768},[2544],{"text":2545,"type":742},"How Often Should Boxers Train Their Neck?",{"type":738,"content":2547},[2548],{"text":2549,"type":742},"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":752,"attrs":2551},{"id":2552,"body":2553},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2554],{"_uid":2555,"text":2556,"image":2557,"author":711,"component":2561},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2558,"alt":2559,"name":7,"focus":7,"title":2559,"filename":2560,"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","pull_quote",{"type":738,"content":2563},[2564],{"text":2565,"type":742},"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":766,"attrs":2567,"content":2568},{"level":768},[2569],{"text":1552,"type":742},{"type":738,"content":2571},[2572,2573,2578],{"text":1556,"type":742},{"text":1209,"type":742,"marks":2574},[2575],{"type":1181,"attrs":2576},{"href":1561,"uuid":48,"anchor":48,"custom":2577,"target":1184,"linktype":13},{},{"text":2579,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":2581},[2582],{"text":2583,"type":742},"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":2585,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2590,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2586,"component":118,"meta_info":2587,"meta_title":7,"block_image":2588,"cover_image":2589,"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":2594,"title":2595,"plugin":43,"description":2596},"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":2598,"alt":2559,"name":7,"focus":7,"title":2559,"filename":2599,"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,[1593],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2610,"created_at":2611,"published_at":2612,"updated_at":2613,"id":2614,"uuid":2615,"content":2616,"slug":2820,"full_slug":2821,"sort_by_date":48,"position":2822,"tag_list":2823,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2824,"first_published_at":2612,"release_id":48,"lang":60,"path":1595,"alternates":2825,"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":2617,"faqs":2618,"title":2610,"topic":2635,"author":1365,"content":2650,"category":2801,"schedule":2809,"component":1301,"meta_info":2810,"cover_image":2814,"description":2818,"contributors":2819},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2619,2623,2627,2631],{"_uid":2620,"answer":2621,"question":2622,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2624,"answer":2625,"question":2626,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2628,"answer":2629,"question":2630,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2632,"answer":2633,"question":2634,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2636,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2648,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2637,"component":39,"meta_info":2645,"block_image":2646,"cover_image":2647,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2638,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2639,"component":118,"meta_info":2640,"meta_title":7,"block_image":2641,"cover_image":2642,"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":735,"content":2651},[2652,2656,2669,2673,2678,2681,2686,2691,2695,2700,2704,2709,2713,2718,2722,2727,2741,2745,2749,2753,2757,2762,2766,2780,2784,2788,2798],{"type":738,"content":2653},[2654],{"text":2655,"type":742},"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":738,"content":2657},[2658,2660,2667],{"text":2659,"type":742},"Running for boxers is a critical element of ",{"text":2661,"type":742,"marks":2662},"roadwork drills",[2663,2666],{"type":1181,"attrs":2664},{"href":1484,"uuid":48,"anchor":48,"custom":2665,"target":1184,"linktype":13},{},{"type":1380},{"text":2668,"type":742}," 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":738,"content":2670},[2671],{"text":2672,"type":742},"“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":766,"attrs":2674,"content":2675},{"level":768},[2676],{"text":2677,"type":742},"Is Running Good for Boxing?",{"type":738,"content":2679},[2680],{"text":2621,"type":742},{"type":766,"attrs":2682,"content":2683},{"level":768},[2684],{"text":2685,"type":742},"Benefits of Running for Boxers",{"type":766,"attrs":2687,"content":2688},{"level":1252},[2689],{"text":2690,"type":742},"Builds Endurance & Stamina",{"type":738,"content":2692},[2693],{"text":2694,"type":742},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":766,"attrs":2696,"content":2697},{"level":1252},[2698],{"text":2699,"type":742},"Improves Cardiovascular System",{"type":738,"content":2701},[2702],{"text":2703,"type":742},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":766,"attrs":2705,"content":2706},{"level":1252},[2707],{"text":2708,"type":742},"Strengthens Lower Body",{"type":738,"content":2710},[2711],{"text":2712,"type":742},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":766,"attrs":2714,"content":2715},{"level":1252},[2716],{"text":2717,"type":742},"Teaches Discipline",{"type":738,"content":2719},[2720],{"text":2721,"type":742},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":766,"attrs":2723,"content":2724},{"level":1252},[2725],{"text":2726,"type":742},"Enhances Mental Clarity",{"type":738,"content":2728},[2729,2731,2739],{"text":2730,"type":742},"Much like boxing, running can be a form of ",{"text":2732,"type":742,"marks":2733},"meditative movement",[2734,2738],{"type":1181,"attrs":2735},{"href":2736,"uuid":48,"anchor":48,"custom":2737,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1380},{"text":2740,"type":742}," that clears your head and focuses your mind.",{"type":766,"attrs":2742,"content":2743},{"level":768},[2744],{"text":2630,"type":742},{"type":738,"content":2746},[2747],{"text":2748,"type":742},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":2750},[2751],{"text":2752,"type":742},"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":738,"content":2754},[2755],{"text":2756,"type":742},"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":766,"attrs":2758,"content":2759},{"level":768},[2760],{"text":2761,"type":742},"How Long Should I Be Running for Boxing?",{"type":738,"content":2763},[2764],{"text":2765,"type":742},"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":738,"content":2767},[2768,2770,2778],{"text":2769,"type":742},"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":2771,"type":742,"marks":2772},"10 minutes of running",[2773,2777],{"type":1181,"attrs":2774},{"href":2775,"uuid":48,"anchor":48,"custom":2776,"target":1184,"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":1380},{"text":2779,"type":742}," 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":738,"content":2781},[2782],{"text":2783,"type":742},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":766,"attrs":2785,"content":2786},{"level":768},[2787],{"text":1552,"type":742},{"type":738,"content":2789},[2790,2791,2797],{"text":1556,"type":742},{"text":1209,"type":742,"marks":2792},[2793,2796],{"type":1181,"attrs":2794},{"href":1561,"uuid":48,"anchor":48,"custom":2795,"target":1184,"linktype":13},{},{"type":1380},{"text":2579,"type":742},{"type":738,"content":2799},[2800],{"text":1569,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2802,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2803,"component":118,"meta_info":2804,"meta_title":7,"block_image":2805,"cover_image":2806,"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":2811,"title":2812,"plugin":43,"description":2813},"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":2815,"alt":2816,"name":7,"focus":7,"title":2816,"filename":2817,"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,[1593],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2827,"created_at":2828,"published_at":2829,"updated_at":2830,"id":2831,"uuid":2832,"content":2833,"slug":3014,"full_slug":3015,"sort_by_date":48,"position":3016,"tag_list":3017,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":3018,"first_published_at":2829,"release_id":48,"lang":60,"path":1595,"alternates":3019,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2834,"faqs":2835,"title":2827,"topic":2840,"author":2475,"content":2855,"category":2995,"schedule":3003,"component":1301,"meta_info":3004,"cover_image":3008,"description":3012,"contributors":3013},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2836],{"_uid":2837,"answer":2838,"question":2839,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2841,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2853,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2854,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2842,"component":39,"meta_info":2850,"block_image":2851,"cover_image":2852,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2843,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2844,"component":118,"meta_info":2845,"meta_title":7,"block_image":2846,"cover_image":2847,"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":735,"content":2856},[2857,2861,2866,2871,2894,2899,2922,2927,2941,2946,2960,2965,2969,2974,2978,2982,2992],{"type":738,"content":2858},[2859],{"text":2860,"type":742},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":766,"attrs":2862,"content":2863},{"level":768},[2864],{"text":2865,"type":742},"5 Ways to Shake Up Your Cardio",{"type":766,"attrs":2867,"content":2868},{"level":1252},[2869],{"text":2870,"type":742},"Swimming",{"type":738,"content":2872},[2873,2875,2882,2884,2892],{"text":2874,"type":742},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2876,"type":742,"marks":2877},"Flo Master’s",[2878,2881],{"type":1181,"attrs":2879},{"href":2393,"uuid":48,"anchor":48,"custom":2880,"target":1184,"linktype":13},{},{"type":1380},{"text":2883,"type":742}," favorite forms of ",{"text":2885,"type":742,"marks":2886},"active recovery",[2887,2891],{"type":1181,"attrs":2888},{"href":2889,"uuid":48,"anchor":48,"custom":2890,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1380},{"text":2893,"type":742}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":766,"attrs":2895,"content":2896},{"level":1252},[2897],{"text":2898,"type":742},"Tabata Bag Drills",{"type":738,"content":2900},[2901,2903,2911,2913,2920],{"text":2902,"type":742},"One great way to get your anaerobic endurance up is with ",{"text":2904,"type":742,"marks":2905},"Tabata",[2906,2910],{"type":1181,"attrs":2907},{"href":2908,"uuid":48,"anchor":48,"custom":2909,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1380},{"text":2912,"type":742}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1243,"type":742,"marks":2914},[2915,2919],{"type":1181,"attrs":2916},{"href":2917,"uuid":48,"anchor":48,"custom":2918,"target":1184,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1380},{"text":2921,"type":742}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":766,"attrs":2923,"content":2924},{"level":1252},[2925],{"text":2926,"type":742},"Footwork Heavy Sports",{"type":738,"content":2928},[2929,2931,2939],{"text":2930,"type":742},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2932,"type":742,"marks":2933},"dancing",[2934,2938],{"type":1181,"attrs":2935},{"href":2936,"uuid":48,"anchor":48,"custom":2937,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1380},{"text":2940,"type":742}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":766,"attrs":2942,"content":2943},{"level":1252},[2944],{"text":2945,"type":742},"Hiking",{"type":738,"content":2947},[2948,2950,2958],{"text":2949,"type":742},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2951,"type":742,"marks":2952},"healthy snacks",[2953,2957],{"type":1181,"attrs":2954},{"href":2955,"uuid":48,"anchor":48,"custom":2956,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1380},{"text":2959,"type":742},"! ",{"type":766,"attrs":2961,"content":2962},{"level":1252},[2963],{"text":2964,"type":742},"Shadowboxing Punchouts",{"type":738,"content":2966},[2967],{"text":2968,"type":742},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":766,"attrs":2970,"content":2971},{"level":768},[2972],{"text":2973,"type":742},"Shaking Up Your Cardio",{"type":738,"content":2975},[2976],{"text":2977,"type":742},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":766,"attrs":2979,"content":2980},{"level":768},[2981],{"text":1552,"type":742},{"type":738,"content":2983},[2984,2985,2991],{"text":1556,"type":742},{"text":1209,"type":742,"marks":2986},[2987,2990],{"type":1181,"attrs":2988},{"href":1561,"uuid":48,"anchor":48,"custom":2989,"target":1184,"linktype":13},{},{"type":1380},{"text":2579,"type":742},{"type":738,"content":2993},[2994],{"text":1569,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2997,"component":118,"meta_info":2998,"meta_title":7,"block_image":2999,"cover_image":3000,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":3005,"title":3006,"plugin":43,"description":3007},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3009,"alt":3010,"name":7,"focus":7,"title":3010,"filename":3011,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1593],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1301,"created_at":3021,"published_at":3022,"updated_at":3023,"id":3024,"uuid":3025,"content":3026,"slug":1301,"full_slug":3047,"sort_by_date":48,"position":446,"tag_list":3048,"is_startpage":9,"parent_id":3049,"meta_data":48,"group_id":3050,"first_published_at":3051,"release_id":48,"lang":60,"path":7,"alternates":3052,"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":3027,"component":3028,"meta_info":3029,"custom_content_list":3031},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3030,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3032,3037,3042],{"_uid":3033,"label":3034,"value":3035,"dev_id":3036,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3038,"label":3039,"value":3040,"dev_id":3041,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3043,"label":3044,"value":3045,"dev_id":3046,"component":742},"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",[],1787353491636]