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While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":676,"answer":677,"question":678,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":680,"answer":681,"question":682,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":684,"answer":685,"question":686,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":688,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":721,"full_slug":722,"sort_by_date":48,"position":446,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":717,"social_link_twitter":718,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":719,"social_link_linkedin":7,"social_link_instagram":720,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":729,"content":730},"doc",[731,748,752,766,772,776,790,794,798,802,819,823,827,831,847,851,856,869,873,883,896,901],{"type":732,"content":733},"paragraph",[734,737,746],{"text":735,"type":736},"FightCamp Trainer ","text",{"text":738,"type":736,"marks":739},"Coach PJ",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"custom":744,"target":745,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},"_blank",{"text":747,"type":736}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":732,"content":749},[750],{"text":751,"type":736},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":753,"attrs":754},"blok",{"id":755,"body":756},"d975e679-f879-4a04-b019-c5eb66b48e99",[757],{"_uid":758,"link":759,"image":761,"title":763,"component":765},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":760,"linktype":13,"fieldtype":14,"cached_url":760},"https://youtu.be/G-4nuJefUcE",{"id":762,"alt":763,"name":7,"focus":48,"title":763,"filename":764,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":767,"attrs":768,"content":770},"heading",{"level":769},2,[771],{"text":669,"type":736},{"type":732,"content":773},[774],{"text":775,"type":736},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":753,"attrs":777},{"id":778,"body":779},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[780],{"url":781,"_uid":783,"image":784,"component":788,"copyright_details":789},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":785,"alt":786,"name":7,"focus":48,"title":786,"filename":787,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":732,"content":791},[792],{"text":793,"type":736},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":767,"attrs":795,"content":796},{"level":769},[797],{"text":674,"type":736},{"type":732,"content":799},[800],{"text":801,"type":736},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":753,"attrs":803},{"id":778,"body":804},[805],{"url":806,"_uid":807,"image":808,"component":788,"copyright_details":812},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":809,"alt":810,"name":7,"focus":48,"title":810,"filename":811,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[813],{"_uid":814,"link":815,"title":817,"component":818},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":816,"linktype":13,"fieldtype":14,"cached_url":816},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":732,"content":820},[821],{"text":822,"type":736},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":767,"attrs":824,"content":825},{"level":769},[826],{"text":678,"type":736},{"type":732,"content":828},[829],{"text":830,"type":736},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":753,"attrs":832},{"id":778,"body":833},[834],{"url":835,"_uid":836,"image":837,"component":788,"copyright_details":841},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":838,"alt":839,"name":7,"focus":48,"title":839,"filename":840,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[842],{"_uid":843,"link":844,"title":846,"component":818},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":845,"linktype":13,"fieldtype":14,"cached_url":845},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":732,"content":848},[849],{"text":850,"type":736},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":767,"attrs":852,"content":853},{"level":769},[854],{"text":855,"type":736},"Levels & Abilities",{"type":732,"content":857},[858,860,867],{"text":859,"type":736},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":861,"type":736,"marks":862},"sweet science",[863],{"type":741,"attrs":864},{"href":865,"uuid":48,"anchor":48,"custom":866,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":868,"type":736},". ",{"type":767,"attrs":870,"content":871},{"level":769},[872],{"text":686,"type":736},{"type":753,"attrs":874},{"id":778,"body":875},[876],{"url":877,"_uid":878,"image":879,"component":788,"copyright_details":882},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":880,"alt":786,"name":7,"focus":48,"title":786,"filename":881,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":732,"content":884},[885,887,894],{"text":886,"type":736},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":888,"type":736,"marks":889},"FightCamp app",[890],{"type":741,"attrs":891},{"href":892,"uuid":48,"anchor":48,"custom":893,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":895,"type":736},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":767,"attrs":897,"content":898},{"level":769},[899],{"text":900,"type":736},"Train Like a Fighter",{"type":732,"content":902},[903,905,912],{"text":904,"type":736},"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":906,"type":736,"marks":907},"FightCamp",[908],{"type":741,"attrs":909},{"href":910,"uuid":48,"anchor":48,"custom":911,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":913,"type":736}," 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":915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":916,"component":118,"meta_info":917,"meta_title":7,"block_image":918,"cover_image":919,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00","article",{"_uid":925,"title":657,"plugin":43,"description":926},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":928,"alt":657,"name":7,"focus":48,"title":657,"filename":929,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[935],"featured",60887917,"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z","training/{{story.slug}}",[],["Reactive",942],[943,1134,1551,1972,2204,2381],{"name":944,"created_at":945,"published_at":946,"updated_at":947,"id":948,"uuid":949,"content":950,"slug":1127,"full_slug":1128,"sort_by_date":48,"position":1129,"tag_list":1130,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1131,"first_published_at":1132,"release_id":48,"lang":60,"path":939,"alternates":1133,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":951,"faqs":952,"title":969,"topic":970,"author":985,"content":986,"category":1108,"schedule":1116,"component":923,"meta_info":1117,"cover_image":1121,"description":1125,"contributors":1126},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[953,957,961,965],{"_uid":954,"answer":955,"question":956,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":958,"answer":959,"question":960,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":962,"answer":963,"question":964,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":966,"answer":967,"question":968,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":971,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":983,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":984,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":972,"component":39,"meta_info":980,"block_image":981,"cover_image":982,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":973,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":978,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":974,"component":118,"meta_info":975,"meta_title":7,"block_image":976,"cover_image":977,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":729,"content":987},[988,1001,1005,1016,1029,1033,1042,1046,1050,1059,1072,1077,1090,1094,1104],{"type":732,"content":989},[990,992,999],{"text":991,"type":736},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":993,"type":736,"marks":994},"Muhammad Ali",[995],{"type":741,"attrs":996},{"href":997,"uuid":48,"anchor":48,"custom":998,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1000,"type":736}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":767,"attrs":1002,"content":1003},{"level":769},[1004],{"text":960,"type":736},{"type":753,"attrs":1006},{"id":1007,"body":1008},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1009],{"url":7,"_uid":1010,"image":1011,"component":788,"copyright_details":1015},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1012,"alt":1013,"name":7,"focus":7,"title":1013,"filename":1014,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":732,"content":1017},[1018,1020,1027],{"text":1019,"type":736},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1021,"type":736,"marks":1022},"Manny Pacquiao",[1023],{"type":741,"attrs":1024},{"href":1025,"uuid":48,"anchor":48,"custom":1026,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1028,"type":736},". His punches have great technique and flow well, naturally building momentum.",{"type":767,"attrs":1030,"content":1031},{"level":769},[1032],{"text":964,"type":736},{"type":753,"attrs":1034},{"id":1007,"body":1035},[1036],{"url":7,"_uid":1037,"image":1038,"component":788,"copyright_details":1041},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1039,"alt":1013,"name":7,"focus":7,"title":1013,"filename":1040,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":732,"content":1043},[1044],{"text":1045,"type":736},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":767,"attrs":1047,"content":1048},{"level":769},[1049],{"text":968,"type":736},{"type":753,"attrs":1051},{"id":1007,"body":1052},[1053],{"url":7,"_uid":1054,"image":1055,"component":788,"copyright_details":1058},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1056,"alt":1013,"name":7,"focus":7,"title":1013,"filename":1057,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":732,"content":1060},[1061,1063,1070],{"text":1062,"type":736},"In boxing movies, you will often hear boxers ‘",{"text":1064,"type":736,"marks":1065},"hiss",[1066],{"type":741,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"custom":1069,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1071,"type":736},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":767,"attrs":1073,"content":1074},{"level":769},[1075],{"text":1076,"type":736},"The Takeaway",{"type":732,"content":1078},[1079,1081,1088],{"text":1080,"type":736},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1082,"type":736,"marks":1083},"breathing",[1084],{"type":741,"attrs":1085},{"href":1086,"uuid":48,"anchor":48,"custom":1087,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1089,"type":736}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":767,"attrs":1091,"content":1092},{"level":769},[1093],{"text":900,"type":736},{"type":732,"content":1095},[1096,1097,1102],{"text":904,"type":736},{"text":906,"type":736,"marks":1098},[1099],{"type":741,"attrs":1100},{"href":910,"uuid":48,"anchor":48,"custom":1101,"target":745,"linktype":13},{},{"text":1103,"type":736}," 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":732,"content":1105},[1106],{"text":1107,"type":736},"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":1109,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1110,"component":118,"meta_info":1111,"meta_title":7,"block_image":1112,"cover_image":1113,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1118,"title":1119,"plugin":43,"description":1120},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1122,"alt":1123,"name":7,"focus":7,"title":1123,"filename":1124,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[935],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1135,"created_at":1136,"published_at":1137,"updated_at":1138,"id":1139,"uuid":1140,"content":1141,"slug":1544,"full_slug":1545,"sort_by_date":48,"position":1546,"tag_list":1547,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1548,"first_published_at":1549,"release_id":48,"lang":60,"path":939,"alternates":1550,"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":1142,"faqs":1143,"title":1135,"topic":1148,"author":1163,"content":1164,"category":1525,"schedule":1533,"component":923,"meta_info":1534,"cover_image":1538,"description":1542,"contributors":1543},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1144],{"_uid":1145,"answer":1146,"question":1147,"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":1149,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1161,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1150,"component":39,"meta_info":1158,"block_image":1159,"cover_image":1160,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1151,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1156,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1157,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1152,"component":118,"meta_info":1153,"meta_title":7,"block_image":1154,"cover_image":1155,"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":729,"content":1165},[1166,1170,1174,1178,1191,1225,1229,1234,1238,1242,1248,1252,1272,1277,1281,1307,1311,1316,1320,1340,1345,1349,1369,1374,1378,1409,1414,1417,1437,1442,1446,1466,1471,1475,1495,1508,1513,1522],{"type":732,"content":1167},[1168],{"text":1169,"type":736},"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":732,"content":1171},[1172],{"text":1173,"type":736},"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":732,"content":1175},[1176],{"text":1177,"type":736},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":1179},[1180,1182,1189],{"text":1181,"type":736},"With consistent resistance training and ",{"text":1183,"type":736,"marks":1184},"healthy nutrition",[1185],{"type":741,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"custom":1188,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1190,"type":736},", women can develop strong arm muscles that will empower you to:",{"type":1192,"content":1193},"bullet_list",[1194,1201,1207,1213,1219],{"type":1195,"content":1196},"list_item",[1197],{"type":732,"content":1198},[1199],{"text":1200,"type":736},"Throw a solid punch",{"type":1195,"content":1202},[1203],{"type":732,"content":1204},[1205],{"text":1206,"type":736},"Carry your kids or fur babies",{"type":1195,"content":1208},[1209],{"type":732,"content":1210},[1211],{"text":1212,"type":736},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1195,"content":1214},[1215],{"type":732,"content":1216},[1217],{"text":1218,"type":736},"Feel confident in every tank top and sleeveless dress",{"type":1195,"content":1220},[1221],{"type":732,"content":1222},[1223],{"text":1224,"type":736},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":1226},[1227],{"text":1228,"type":736},"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":767,"attrs":1230,"content":1231},{"level":769},[1232],{"text":1233,"type":736},"Arm Exercises for Women",{"type":732,"content":1235},[1236],{"text":1237,"type":736},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":1239},[1240],{"text":1241,"type":736},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":767,"attrs":1243,"content":1245},{"level":1244},3,[1246],{"text":1247,"type":736},"1. Plank With Bicep Curl",{"type":732,"content":1249},[1250],{"text":1251,"type":736},"Target Muscles: Biceps & Core",{"type":1192,"content":1253},[1254,1260,1266],{"type":1195,"content":1255},[1256],{"type":732,"content":1257},[1258],{"text":1259,"type":736},"Begin in plank position, holding two dumbbells on the floor",{"type":1195,"content":1261},[1262],{"type":732,"content":1263},[1264],{"text":1265,"type":736},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1195,"content":1267},[1268],{"type":732,"content":1269},[1270],{"text":1271,"type":736},"Maintain plank position and repeat with the other arm",{"type":767,"attrs":1273,"content":1274},{"level":1244},[1275],{"text":1276,"type":736},"2. Overhead Tricep Extension",{"type":732,"content":1278},[1279],{"text":1280,"type":736},"Target Muscles: Triceps",{"type":1192,"content":1282},[1283,1289,1295,1301],{"type":1195,"content":1284},[1285],{"type":732,"content":1286},[1287],{"text":1288,"type":736},"Hold the weight overhead with both hands",{"type":1195,"content":1290},[1291],{"type":732,"content":1292},[1293],{"text":1294,"type":736},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1195,"content":1296},[1297],{"type":732,"content":1298},[1299],{"text":1300,"type":736},"Straighten your elbows and extend the weight overhead",{"type":1195,"content":1302},[1303],{"type":732,"content":1304},[1305],{"text":1306,"type":736},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":1308},[1309],{"text":1310,"type":736},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":767,"attrs":1312,"content":1313},{"level":1244},[1314],{"text":1315,"type":736},"3. Upright Row ",{"type":732,"content":1317},[1318],{"text":1319,"type":736},"Target Muscles: Traps & Deltoids",{"type":1192,"content":1321},[1322,1328,1334],{"type":1195,"content":1323},[1324],{"type":732,"content":1325},[1326],{"text":1327,"type":736},"Begin standing with your feet hip-width apart",{"type":1195,"content":1329},[1330],{"type":732,"content":1331},[1332],{"text":1333,"type":736},"Lift your barbell or dumbbells straight up toward your chin",{"type":1195,"content":1335},[1336],{"type":732,"content":1337},[1338],{"text":1339,"type":736},"Pause at the top of the lift, lower, and repeat",{"type":767,"attrs":1341,"content":1342},{"level":1244},[1343],{"text":1344,"type":736},"4. Lateral Arm Raise",{"type":732,"content":1346},[1347],{"text":1348,"type":736},"Target Muscles: Triceps & Shoulders",{"type":1192,"content":1350},[1351,1357,1363],{"type":1195,"content":1352},[1353],{"type":732,"content":1354},[1355],{"text":1356,"type":736},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1195,"content":1358},[1359],{"type":732,"content":1360},[1361],{"text":1362,"type":736},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1195,"content":1364},[1365],{"type":732,"content":1366},[1367],{"text":1368,"type":736},"Lower and repeat",{"type":767,"attrs":1370,"content":1371},{"level":1244},[1372],{"text":1373,"type":736},"5. Dumbbell Bench Press",{"type":732,"content":1375},[1376],{"text":1377,"type":736},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1192,"content":1379},[1380,1386,1392,1403],{"type":1195,"content":1381},[1382],{"type":732,"content":1383},[1384],{"text":1385,"type":736},"Begin laying on a bench with your feet flat on the floor",{"type":1195,"content":1387},[1388],{"type":732,"content":1389},[1390],{"text":1391,"type":736},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1195,"content":1393},[1394],{"type":732,"content":1395},[1396,1398],{"text":1397,"type":736},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1399,"type":736,"marks":1400},"(don’t let the dumbbells touch)",[1401],{"type":1402},"italic",{"type":1195,"content":1404},[1405],{"type":732,"content":1406},[1407],{"text":1408,"type":736},"Lower your arms and repeat",{"type":767,"attrs":1410,"content":1411},{"level":1244},[1412],{"text":1413,"type":736},"6. Tricep Dips",{"type":732,"content":1415},[1416],{"text":1280,"type":736},{"type":1192,"content":1418},[1419,1425,1431],{"type":1195,"content":1420},[1421],{"type":732,"content":1422},[1423],{"text":1424,"type":736},"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":1195,"content":1426},[1427],{"type":732,"content":1428},[1429],{"text":1430,"type":736},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1195,"content":1432},[1433],{"type":732,"content":1434},[1435],{"text":1436,"type":736},"Push yourself back up until your arms are almost straight, and repeat",{"type":767,"attrs":1438,"content":1439},{"level":1244},[1440],{"text":1441,"type":736},"7. Decline Push-Up",{"type":732,"content":1443},[1444],{"text":1445,"type":736},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1192,"content":1447},[1448,1454,1460],{"type":1195,"content":1449},[1450],{"type":732,"content":1451},[1452],{"text":1453,"type":736},"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":1195,"content":1455},[1456],{"type":732,"content":1457},[1458],{"text":1459,"type":736},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1195,"content":1461},[1462],{"type":732,"content":1463},[1464],{"text":1465,"type":736},"Extend your elbows to push yourself up, and repeat",{"type":767,"attrs":1467,"content":1468},{"level":1244},[1469],{"text":1470,"type":736},"8. Diamond Push-Up",{"type":732,"content":1472},[1473],{"text":1474,"type":736},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1192,"content":1476},[1477,1483,1489],{"type":1195,"content":1478},[1479],{"type":732,"content":1480},[1481],{"text":1482,"type":736},"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":1195,"content":1484},[1485],{"type":732,"content":1486},[1487],{"text":1488,"type":736},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1195,"content":1490},[1491],{"type":732,"content":1492},[1493],{"text":1494,"type":736},"Push yourself back up and repeat",{"type":732,"content":1496},[1497,1499,1506],{"text":1498,"type":736},"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":1500,"type":736,"marks":1501},"FightCamp Community",[1502],{"type":741,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"custom":1505,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1507,"type":736}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":767,"attrs":1509,"content":1510},{"level":769},[1511],{"text":1512,"type":736},"Train Like a Woman",{"type":732,"content":1514},[1515,1516,1521],{"text":904,"type":736},{"text":906,"type":736,"marks":1517},[1518],{"type":741,"attrs":1519},{"href":910,"uuid":48,"anchor":48,"custom":1520,"target":745,"linktype":13},{},{"text":1103,"type":736},{"type":732,"content":1523},[1524],{"text":1107,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1526,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1531,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1527,"component":118,"meta_info":1528,"meta_title":7,"block_image":1529,"cover_image":1530,"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":1535,"title":1536,"plugin":43,"description":1537},"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":1539,"alt":1540,"name":7,"focus":7,"title":1540,"filename":1541,"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,[935],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1552,"created_at":1553,"published_at":1554,"updated_at":1555,"id":1556,"uuid":1557,"content":1558,"slug":1965,"full_slug":1966,"sort_by_date":48,"position":1967,"tag_list":1968,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1969,"first_published_at":1970,"release_id":48,"lang":60,"path":939,"alternates":1971,"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":1559,"faqs":1560,"title":1552,"topic":1581,"author":1596,"content":1597,"category":1949,"schedule":1957,"component":923,"meta_info":1958,"cover_image":1961,"description":1960,"contributors":1964},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1561,1565,1569,1573,1577],{"_uid":1562,"answer":1563,"question":1564,"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":1566,"answer":1567,"question":1568,"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":1570,"answer":1571,"question":1572,"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":1574,"answer":1575,"question":1576,"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":1578,"answer":1579,"question":1580,"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":1582,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1594,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1583,"component":39,"meta_info":1591,"block_image":1592,"cover_image":1593,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1585,"component":118,"meta_info":1586,"meta_title":7,"block_image":1587,"cover_image":1588,"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":729,"content":1598},[1599,1603,1606,1618,1623,1628,1693,1698,1724,1729,1733,1738,1746,1758,1763,1774,1779,1790,1795,1806,1811,1823,1828,1839,1844,1864,1869,1874,1894,1899,1918,1923,1935,1939],{"type":732,"content":1600},[1601],{"text":1602,"type":736},"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":732,"content":1604},[1605],{"text":1563,"type":736},{"type":753,"attrs":1607},{"id":1608,"body":1609},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1610],{"_uid":1611,"link":1612,"image":1614,"title":1616,"component":765},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1613,"linktype":13,"fieldtype":14,"cached_url":1613},"https://pin.it/2zdpNMs",{"id":1615,"alt":1616,"name":7,"focus":48,"title":1616,"filename":1617,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":767,"attrs":1619,"content":1620},{"level":769},[1621],{"text":1622,"type":736},"Top Rock Step-By-Step",{"type":767,"attrs":1624,"content":1625},{"level":1244},[1626],{"text":1627,"type":736},"The Feet",{"type":1192,"content":1629},[1630,1636,1656,1662,1681,1687],{"type":1195,"content":1631},[1632],{"type":732,"content":1633},[1634],{"text":1635,"type":736},"Begin by starting in an athletic stance on the balls of your feet",{"type":1195,"content":1637},[1638,1642],{"type":732,"content":1639},[1640],{"text":1641,"type":736},"To start, being by doing a “step out”",{"type":1192,"content":1643},[1644,1650],{"type":1195,"content":1645},[1646],{"type":732,"content":1647},[1648],{"text":1649,"type":736},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1195,"content":1651},[1652],{"type":732,"content":1653},[1654],{"text":1655,"type":736},"Pause for a half-second",{"type":1195,"content":1657},[1658],{"type":732,"content":1659},[1660],{"text":1661,"type":736},"Return to the starting stance by performing a slight hop backward",{"type":1195,"content":1663},[1664,1668],{"type":732,"content":1665},[1666],{"text":1667,"type":736},"Once returned, perform the opposite foot “step out”",{"type":1192,"content":1669},[1670,1676],{"type":1195,"content":1671},[1672],{"type":732,"content":1673},[1674],{"text":1675,"type":736},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1195,"content":1677},[1678],{"type":732,"content":1679},[1680],{"text":1655,"type":736},{"type":1195,"content":1682},[1683],{"type":732,"content":1684},[1685],{"text":1686,"type":736},"Hop back to the starting position",{"type":1195,"content":1688},[1689],{"type":732,"content":1690},[1691],{"text":1692,"type":736},"Continue Top Rocking for the remainder of the set",{"type":767,"attrs":1694,"content":1695},{"level":1244},[1696],{"text":1697,"type":736},"The Arms",{"type":1192,"content":1699},[1700,1706,1712,1718],{"type":1195,"content":1701},[1702],{"type":732,"content":1703},[1704],{"text":1705,"type":736},"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":1195,"content":1707},[1708],{"type":732,"content":1709},[1710],{"text":1711,"type":736},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1195,"content":1713},[1714],{"type":732,"content":1715},[1716],{"text":1717,"type":736},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1195,"content":1719},[1720],{"type":732,"content":1721},[1722],{"text":1723,"type":736},"Continue using this arm motion to help with rhythm and balance",{"type":767,"attrs":1725,"content":1726},{"level":769},[1727],{"text":1728,"type":736},"Movement Key Points",{"type":732,"content":1730},[1731],{"text":1732,"type":736},"Here are some key things to focus on while performing the Top Rock:",{"type":767,"attrs":1734,"content":1735},{"level":1244},[1736],{"text":1737,"type":736},"Start by swinging your arms",{"type":1192,"content":1739},[1740],{"type":1195,"content":1741},[1742],{"type":732,"content":1743},[1744],{"text":1745,"type":736},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":753,"attrs":1747},{"id":1748,"body":1749},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1750],{"url":1751,"_uid":1752,"image":1753,"component":788,"copyright_details":1757},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1754,"alt":1755,"name":7,"focus":48,"title":1755,"filename":1756,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":767,"attrs":1759,"content":1760},{"level":1244},[1761],{"text":1762,"type":736},"On each hop back, your arms should cross in front of your chest",{"type":753,"attrs":1764},{"id":1748,"body":1765},[1766],{"url":1767,"_uid":1768,"image":1769,"component":788,"copyright_details":1773},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1770,"alt":1771,"name":7,"focus":48,"title":1771,"filename":1772,"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":767,"attrs":1775,"content":1776},{"level":1244},[1777],{"text":1778,"type":736},"One foot should cross at a time",{"type":753,"attrs":1780},{"id":1748,"body":1781},[1782],{"url":1783,"_uid":1784,"image":1785,"component":788,"copyright_details":1789},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1786,"alt":1787,"name":7,"focus":48,"title":1787,"filename":1788,"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":767,"attrs":1791,"content":1792},{"level":1244},[1793],{"text":1794,"type":736},"Perform the movement by staying on the balls of your feet",{"type":753,"attrs":1796},{"id":1748,"body":1797},[1798],{"url":1799,"_uid":1800,"image":1801,"component":788,"copyright_details":1805},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1802,"alt":1803,"name":7,"focus":48,"title":1803,"filename":1804,"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":767,"attrs":1807,"content":1808},{"level":1244},[1809],{"text":1810,"type":736},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":753,"attrs":1812},{"id":1813,"body":1814},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1815],{"url":1816,"_uid":1817,"image":1818,"component":788,"copyright_details":1822},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1819,"alt":1820,"name":7,"focus":48,"title":1820,"filename":1821,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":767,"attrs":1824,"content":1825},{"level":1244},[1826],{"text":1827,"type":736},"Stay loose and have fun!",{"type":753,"attrs":1829},{"id":1748,"body":1830},[1831],{"url":1832,"_uid":1833,"image":1834,"component":788,"copyright_details":1838},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1835,"alt":1836,"name":7,"focus":48,"title":1836,"filename":1837,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":767,"attrs":1840,"content":1841},{"level":769},[1842],{"text":1843,"type":736},"Muscles 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sets",{"type":767,"attrs":1895,"content":1896},{"level":1244},[1897],{"text":1898,"type":736},"For Time",{"type":1192,"content":1900},[1901,1906,1912],{"type":1195,"content":1902},[1903],{"type":732,"content":1904},[1905],{"text":1881,"type":736},{"type":1195,"content":1907},[1908],{"type":732,"content":1909},[1910],{"text":1911,"type":736},"Perform for 30-90 seconds",{"type":1195,"content":1913},[1914],{"type":732,"content":1915},[1916],{"text":1917,"type":736},"Rest 45-60 seconds between sets",{"type":767,"attrs":1919,"content":1920},{"level":769},[1921],{"text":1922,"type":736},"Dance Moves For Boxers",{"type":732,"content":1924},[1925,1927,1934],{"text":1926,"type":736},"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":1928,"type":736,"marks":1929},"Flo Master",[1930],{"type":741,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":868,"type":736},{"type":767,"attrs":1936,"content":1937},{"level":769},[1938],{"text":900,"type":736},{"type":732,"content":1940},[1941,1942,1947],{"text":904,"type":736},{"text":906,"type":736,"marks":1943},[1944],{"type":741,"attrs":1945},{"href":910,"uuid":48,"anchor":48,"custom":1946,"target":745,"linktype":13},{},{"text":1948,"type":736}," 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":1950,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1955,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1951,"component":118,"meta_info":1952,"meta_title":7,"block_image":1953,"cover_image":1954,"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":1959,"title":1552,"plugin":43,"description":1960},"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":1962,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1963,"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,[935],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1973,"created_at":1974,"published_at":1975,"updated_at":1976,"id":1977,"uuid":1978,"content":1979,"slug":2197,"full_slug":2198,"sort_by_date":48,"position":2199,"tag_list":2200,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":2201,"first_published_at":2202,"release_id":48,"lang":60,"path":939,"alternates":2203,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1980,"faqs":1981,"title":1973,"topic":2002,"author":1163,"content":2017,"category":2179,"schedule":2187,"component":923,"meta_info":2188,"cover_image":2192,"description":2191,"contributors":2196},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1982,1986,1990,1994,1998],{"_uid":1983,"answer":1984,"question":1985,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1987,"answer":1988,"question":1989,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1991,"answer":1992,"question":1993,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1995,"answer":1996,"question":1997,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1999,"answer":2000,"question":2001,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2003,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2015,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2004,"component":39,"meta_info":2012,"block_image":2013,"cover_image":2014,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2005,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2006,"component":118,"meta_info":2007,"meta_title":7,"block_image":2008,"cover_image":2009,"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":729,"content":2018},[2019,2023,2027,2031,2044,2048,2052,2057,2069,2082,2087,2098,2102,2124,2129,2140,2153,2158,2162,2166,2175],{"type":732,"content":2020},[2021],{"text":2022,"type":736},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":732,"content":2024},[2025],{"text":2026,"type":736},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":767,"attrs":2028,"content":2029},{"level":769},[2030],{"text":1985,"type":736},{"type":732,"content":2032},[2033,2035,2042],{"text":2034,"type":736},"According to the ",{"text":2036,"type":736,"marks":2037},"Mayo Clinic",[2038],{"type":741,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"custom":2041,"target":745,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2043,"type":736},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":732,"content":2045},[2046],{"text":2047,"type":736},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":732,"content":2049},[2050],{"text":2051,"type":736},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":767,"attrs":2053,"content":2054},{"level":769},[2055],{"text":2056,"type":736},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":753,"attrs":2058},{"id":2059,"body":2060},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2061],{"url":2062,"_uid":2063,"image":2064,"component":788,"copyright_details":2068},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":732,"content":2070},[2071,2073,2080],{"text":2072,"type":736},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2074,"type":736,"marks":2075},"burn more calories",[2076],{"type":741,"attrs":2077},{"href":2078,"uuid":48,"anchor":48,"custom":2079,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2081,"type":736}," even after you’re done working out.",{"type":767,"attrs":2083,"content":2084},{"level":769},[2085],{"text":2086,"type":736},"Kickboxing Is A Full Body Workout",{"type":753,"attrs":2088},{"id":2059,"body":2089},[2090],{"url":2091,"_uid":2092,"image":2093,"component":788,"copyright_details":2097},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2094,"alt":2095,"name":7,"focus":48,"title":2095,"filename":2096,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":732,"content":2099},[2100],{"text":2101,"type":736},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":732,"content":2103},[2104,2106,2113,2115,2122],{"text":2105,"type":736},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2107,"type":736,"marks":2108},"all-level lower body workout",[2109],{"type":741,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"custom":2112,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2114,"type":736}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2116,"type":736,"marks":2117},"upper body workout",[2118],{"type":741,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2123,"type":736}," led by Flo Master.",{"type":767,"attrs":2125,"content":2126},{"level":769},[2127],{"text":2128,"type":736},"Boxing Can Be Low-Impact",{"type":753,"attrs":2130},{"id":2059,"body":2131},[2132],{"url":2133,"_uid":2134,"image":2135,"component":788,"copyright_details":2139},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2136,"alt":2137,"name":7,"focus":48,"title":2137,"filename":2138,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":732,"content":2141},[2142,2144,2151],{"text":2143,"type":736},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2145,"type":736,"marks":2146},"shadowboxing",[2147],{"type":741,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"custom":2150,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2152,"type":736}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":767,"attrs":2154,"content":2155},{"level":769},[2156],{"text":2157,"type":736},"Kick Boring Cardio To The Curb",{"type":732,"content":2159},[2160],{"text":2161,"type":736},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":767,"attrs":2163,"content":2164},{"level":769},[2165],{"text":900,"type":736},{"type":732,"content":2167},[2168,2169,2174],{"text":904,"type":736},{"text":906,"type":736,"marks":2170},[2171],{"type":741,"attrs":2172},{"href":910,"uuid":48,"anchor":48,"custom":2173,"target":745,"linktype":13},{},{"text":1103,"type":736},{"type":732,"content":2176},[2177],{"text":2178,"type":736},"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":2180,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2181,"component":118,"meta_info":2182,"meta_title":7,"block_image":2183,"cover_image":2184,"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},[],[],"2022-12-12 00:00",{"_uid":2189,"title":2190,"plugin":43,"description":2191},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2193,"alt":2194,"name":7,"focus":48,"title":2194,"filename":2195,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[935],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2205,"created_at":2206,"published_at":2207,"updated_at":2208,"id":2209,"uuid":2210,"content":2211,"slug":2375,"full_slug":2376,"sort_by_date":48,"position":2377,"tag_list":2378,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":2379,"first_published_at":2207,"release_id":48,"lang":60,"path":939,"alternates":2380,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2212,"faqs":2213,"title":2205,"topic":2222,"author":985,"content":2237,"category":2356,"schedule":2364,"component":923,"meta_info":2365,"cover_image":2369,"description":2373,"contributors":2374},"c6387572-343f-40bf-8172-852035367c90",[2214,2218],{"_uid":2215,"answer":2216,"question":2217,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2219,"answer":2220,"question":2221,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2223,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2235,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2224,"component":39,"meta_info":2232,"block_image":2233,"cover_image":2234,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2225,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2230,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2226,"component":118,"meta_info":2227,"meta_title":7,"block_image":2228,"cover_image":2229,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2238},[2239,2244,2247,2252,2257,2261,2266,2270,2275,2288,2293,2306,2311,2315,2320,2330,2335,2339,2343,2353],{"type":767,"attrs":2240,"content":2241},{"level":769},[2242],{"text":2243,"type":736},"Boxing Gym Culture",{"type":732,"content":2245},[2246],{"text":2220,"type":736},{"type":767,"attrs":2248,"content":2249},{"level":769},[2250],{"text":2251,"type":736},"What Are the Basic Boxing Gym Rules? ",{"type":767,"attrs":2253,"content":2254},{"level":1244},[2255],{"text":2256,"type":736},"Yes Coach, No Coach",{"type":732,"content":2258},[2259],{"text":2260,"type":736},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":767,"attrs":2262,"content":2263},{"level":1244},[2264],{"text":2265,"type":736},"Sharing is Caring",{"type":732,"content":2267},[2268],{"text":2269,"type":736},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":767,"attrs":2271,"content":2272},{"level":1244},[2273],{"text":2274,"type":736},"Keep it Clean",{"type":732,"content":2276},[2277,2279,2286],{"text":2278,"type":736},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2280,"type":736,"marks":2281},"clean it off.",[2282],{"type":741,"attrs":2283},{"href":2284,"uuid":48,"anchor":48,"custom":2285,"target":745,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2287,"type":736}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":767,"attrs":2289,"content":2290},{"level":1244},[2291],{"text":2292,"type":736},"No Killers in Sparring",{"type":732,"content":2294},[2295,2297,2304],{"text":2296,"type":736},"In most boxing gym workouts you will find yourself ",{"text":2298,"type":736,"marks":2299},"sparring",[2300],{"type":741,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":745,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2305,"type":736},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":767,"attrs":2307,"content":2308},{"level":1244},[2309],{"text":2310,"type":736},"Don’t Dump Your Weights",{"type":732,"content":2312},[2313],{"text":2314,"type":736},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":767,"attrs":2316,"content":2317},{"level":1244},[2318],{"text":2319,"type":736},"Leave the Weightcut Fighter Alone",{"type":732,"content":2321},[2322,2324,2328],{"text":2323,"type":736},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2325,"type":736,"marks":2326},"leave them alone.",[2327],{"type":1402},{"text":2329,"type":736}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":767,"attrs":2331,"content":2332},{"level":1244},[2333],{"text":2334,"type":736},"The Golden Rule",{"type":732,"content":2336},[2337],{"text":2338,"type":736},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":767,"attrs":2340,"content":2341},{"level":769},[2342],{"text":900,"type":736},{"type":732,"content":2344},[2345,2346,2351],{"text":904,"type":736},{"text":906,"type":736,"marks":2347},[2348],{"type":741,"attrs":2349},{"href":910,"uuid":48,"anchor":48,"custom":2350,"target":745,"linktype":13},{},{"text":2352,"type":736}," 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":732,"content":2354},[2355],{"text":2178,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2357,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2362,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2358,"component":118,"meta_info":2359,"meta_title":7,"block_image":2360,"cover_image":2361,"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},[],[],"2023-01-25 00:00",{"_uid":2366,"title":2367,"plugin":43,"description":2368},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2370,"alt":2371,"name":7,"focus":7,"title":2371,"filename":2372,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[935],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2382,"created_at":2383,"published_at":2384,"updated_at":2385,"id":2386,"uuid":2387,"content":2388,"slug":2651,"full_slug":2652,"sort_by_date":48,"position":2653,"tag_list":2654,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":2655,"first_published_at":2384,"release_id":48,"lang":60,"path":939,"alternates":2656,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2389,"faqs":2390,"title":2382,"topic":2411,"author":985,"content":2426,"category":2632,"schedule":2640,"component":923,"meta_info":2641,"cover_image":2645,"description":2649,"contributors":2650},"21563324-6383-4226-86da-b9779cd26bde",[2391,2395,2399,2403,2407],{"_uid":2392,"answer":2393,"question":2394,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2396,"answer":2397,"question":2398,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2400,"answer":2401,"question":2402,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2404,"answer":2405,"question":2406,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2408,"answer":2409,"question":2410,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2412,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2424,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2425,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2413,"component":39,"meta_info":2421,"block_image":2422,"cover_image":2423,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2414,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2419,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2415,"component":118,"meta_info":2416,"meta_title":7,"block_image":2417,"cover_image":2418,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2427},[2428,2441,2453,2458,2462,2496,2501,2505,2519,2546,2551,2555,2591,2607,2612,2616,2620,2629],{"type":732,"content":2429},[2430,2432,2439],{"text":2431,"type":736},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2433,"type":736,"marks":2434},"close-range",[2435],{"type":741,"attrs":2436},{"href":2437,"uuid":48,"anchor":48,"custom":2438,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2440,"type":736}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":753,"attrs":2442},{"id":2443,"body":2444},"52fa91c7-90bf-43d9-8857-79752817914b",[2445],{"url":2446,"_uid":2447,"image":2448,"component":788,"copyright_details":2452},{"id":7,"url":7,"linktype":782,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2449,"alt":2450,"name":7,"focus":48,"title":2450,"filename":2451,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":767,"attrs":2454,"content":2455},{"level":769},[2456],{"text":2457,"type":736},"Rolling Punch Drill",{"type":732,"content":2459},[2460],{"text":2461,"type":736},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1192,"content":2463},[2464,2470,2476,2482],{"type":1195,"content":2465},[2466],{"type":732,"content":2467},[2468],{"text":2469,"type":736},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1195,"content":2471},[2472],{"type":732,"content":2473},[2474],{"text":2475,"type":736},"Bend your knees until your thigh muscles are supporting your weight",{"type":1195,"content":2477},[2478],{"type":732,"content":2479},[2480],{"text":2481,"type":736},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1195,"content":2483},[2484,2488],{"type":732,"content":2485},[2486],{"text":2487,"type":736},"Develop a steady rhythm, and then start mixing punches in",{"type":1192,"content":2489},[2490],{"type":1195,"content":2491},[2492],{"type":732,"content":2493},[2494],{"text":2495,"type":736},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":767,"attrs":2497,"content":2498},{"level":769},[2499],{"text":2500,"type":736},"Danger Close Drill",{"type":732,"content":2502},[2503],{"text":2504,"type":736},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1192,"content":2506},[2507,2513],{"type":1195,"content":2508},[2509],{"type":732,"content":2510},[2511],{"text":2512,"type":736},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1195,"content":2514},[2515],{"type":732,"content":2516},[2517],{"text":2518,"type":736},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":732,"content":2520},[2521,2526,2528,2535,2537,2544],{"text":2522,"type":736,"marks":2523},"Key focus:",[2524],{"type":2525},"bold",{"text":2527,"type":736}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2529,"type":736,"marks":2530},"hooks",[2531],{"type":741,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":745,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2536,"type":736}," and ",{"text":2538,"type":736,"marks":2539},"uppercuts",[2540],{"type":741,"attrs":2541},{"href":2542,"uuid":48,"anchor":48,"custom":2543,"target":745,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2545,"type":736},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":767,"attrs":2547,"content":2548},{"level":769},[2549],{"text":2550,"type":736},"Rolling Thunder Drill",{"type":732,"content":2552},[2553],{"text":2554,"type":736},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1192,"content":2556},[2557,2571,2585],{"type":1195,"content":2558},[2559,2563],{"type":732,"content":2560},[2561],{"text":2562,"type":736},"On a heavy bag, set an interval of your choosing",{"type":1192,"content":2564},[2565],{"type":1195,"content":2566},[2567],{"type":732,"content":2568},[2569],{"text":2570,"type":736},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1195,"content":2572},[2573,2577],{"type":732,"content":2574},[2575],{"text":2576,"type":736},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1192,"content":2578},[2579],{"type":1195,"content":2580},[2581],{"type":732,"content":2582},[2583],{"text":2584,"type":736},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1195,"content":2586},[2587],{"type":732,"content":2588},[2589],{"text":2590,"type":736},"Rest for 1 minute in between each round to recover",{"type":732,"content":2592},[2593,2597,2599,2605],{"text":2594,"type":736,"marks":2595},"Tip",[2596],{"type":2525},{"text":2598,"type":736},": Maintaining a calm and ",{"text":2600,"type":736,"marks":2601},"steady breath",[2602],{"type":741,"attrs":2603},{"href":1086,"uuid":48,"anchor":48,"custom":2604,"target":745,"linktype":13},{},{"text":2606,"type":736}," will help you establish your rhythm.",{"type":767,"attrs":2608,"content":2609},{"level":769},[2610],{"text":2611,"type":736},"Better, Faster, Stronger",{"type":732,"content":2613},[2614],{"text":2615,"type":736},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":767,"attrs":2617,"content":2618},{"level":769},[2619],{"text":900,"type":736},{"type":732,"content":2621},[2622,2623,2628],{"text":904,"type":736},{"text":906,"type":736,"marks":2624},[2625],{"type":741,"attrs":2626},{"href":892,"uuid":48,"anchor":48,"custom":2627,"target":745,"linktype":13},{},{"text":1103,"type":736},{"type":732,"content":2630},[2631],{"text":1107,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2633,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2638,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2634,"component":118,"meta_info":2635,"meta_title":7,"block_image":2636,"cover_image":2637,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2642,"title":2643,"plugin":43,"description":2644},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2646,"alt":2647,"name":7,"focus":48,"title":2647,"filename":2648,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[935],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":923,"created_at":2658,"published_at":2659,"updated_at":2660,"id":2661,"uuid":2662,"content":2663,"slug":923,"full_slug":2684,"sort_by_date":48,"position":446,"tag_list":2685,"is_startpage":9,"parent_id":2686,"meta_data":48,"group_id":2687,"first_published_at":2688,"release_id":48,"lang":60,"path":7,"alternates":2689,"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":2664,"component":2665,"meta_info":2666,"custom_content_list":2668},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2667,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2669,2674,2679],{"_uid":2670,"label":2671,"value":2672,"dev_id":2673,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2675,"label":2676,"value":2677,"dev_id":2678,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2680,"label":2681,"value":2682,"dev_id":2683,"component":736},"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",[],1787013255489]