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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":872,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":863,"full_slug":864,"sort_by_date":48,"position":865,"tag_list":866,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":869,"first_published_at":659,"release_id":48,"lang":60,"path":870,"alternates":871,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":664,"faqs":665,"title":657,"topic":683,"author":698,"content":721,"category":843,"schedule":851,"component":852,"meta_info":853,"cover_image":857,"description":861,"contributors":862},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[666,671,675,679],{"_uid":667,"answer":668,"question":669,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":676,"answer":677,"question":678,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":680,"answer":681,"question":682,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":528,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":713,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":722,"content":723},"doc",[724,730,737,759,765,769,774,777,782,794,799,812,817,821,826,839],{"type":725,"content":726},"paragraph",[727],{"text":728,"type":729},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.","text",{"type":731,"attrs":732,"content":734},"heading",{"level":733},2,[735],{"text":736,"type":729},"Practice, Practice, Practice",{"type":725,"content":738},[739,741,746,748,757],{"text":740,"type":729},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":742,"type":729,"marks":743},"always",[744],{"type":745},"italic",{"text":747,"type":729}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":749,"type":729,"marks":750},"mirror",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"custom":755,"target":756,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},"_blank",{"text":758,"type":729}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":731,"attrs":760,"content":762},{"level":761},3,[763],{"text":764,"type":729},"Shoulder Touch Drill",{"type":725,"content":766},[767],{"text":768,"type":729},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":731,"attrs":770,"content":771},{"level":761},[772],{"text":773,"type":729},"Cobra Bag",{"type":725,"content":775},[776],{"text":673,"type":729},{"type":731,"attrs":778,"content":779},{"level":761},[780],{"text":781,"type":729},"Sparring",{"type":725,"content":783},[784,786,792],{"text":785,"type":729},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":781,"type":729,"marks":787},[788],{"type":752,"attrs":789},{"href":790,"uuid":48,"anchor":48,"custom":791,"target":756,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":793,"type":729}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":731,"attrs":795,"content":796},{"level":761},[797],{"text":798,"type":729},"“Free flow” mitt work",{"type":725,"content":800},[801,803,810],{"text":802,"type":729},"Free flow ",{"text":804,"type":729,"marks":805},"mitt work",[806],{"type":752,"attrs":807},{"href":808,"uuid":48,"anchor":48,"custom":809,"target":756,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":811,"type":729}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":731,"attrs":813,"content":814},{"level":761},[815],{"text":816,"type":729},"Think Fast",{"type":725,"content":818},[819],{"text":820,"type":729},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":731,"attrs":822,"content":823},{"level":733},[824],{"text":825,"type":729},"Train Like a Fighter",{"type":725,"content":827},[828,830,837],{"text":829,"type":729},"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":831,"type":729,"marks":832},"FightCamp",[833],{"type":752,"attrs":834},{"href":835,"uuid":48,"anchor":48,"custom":836,"target":756,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":838,"type":729}," 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":725,"content":840},[841],{"text":842,"type":729},"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":844,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":849,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":850,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":845,"component":118,"meta_info":846,"meta_title":7,"block_image":847,"cover_image":848,"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","article",{"_uid":854,"title":855,"plugin":43,"description":856},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":858,"alt":859,"name":7,"focus":7,"title":859,"filename":860,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[867],"featured",60887917,"82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],["Reactive",873],[874,1289,1524,1767,2189,2377],{"name":875,"created_at":876,"published_at":877,"updated_at":878,"id":879,"uuid":880,"content":881,"slug":1282,"full_slug":1283,"sort_by_date":48,"position":1284,"tag_list":1285,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":1286,"first_published_at":1287,"release_id":48,"lang":60,"path":870,"alternates":1288,"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":882,"faqs":883,"title":875,"topic":888,"author":903,"content":904,"category":1264,"schedule":851,"component":852,"meta_info":1272,"cover_image":1276,"description":1280,"contributors":1281},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[884],{"_uid":885,"answer":886,"question":887,"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":889,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":901,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":902,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":890,"component":39,"meta_info":898,"block_image":899,"cover_image":900,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":891,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":892,"component":118,"meta_info":893,"meta_title":7,"block_image":894,"cover_image":895,"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":722,"content":905},[906,910,914,918,931,965,969,974,978,982,987,991,1011,1016,1020,1046,1050,1055,1059,1079,1084,1088,1108,1113,1117,1147,1152,1155,1175,1180,1184,1204,1209,1213,1233,1246,1251,1261],{"type":725,"content":907},[908],{"text":909,"type":729},"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":725,"content":911},[912],{"text":913,"type":729},"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":725,"content":915},[916],{"text":917,"type":729},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":725,"content":919},[920,922,929],{"text":921,"type":729},"With consistent resistance training and ",{"text":923,"type":729,"marks":924},"healthy nutrition",[925],{"type":752,"attrs":926},{"href":927,"uuid":48,"anchor":48,"custom":928,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":930,"type":729},", women can develop strong arm muscles that will empower you to:",{"type":932,"content":933},"bullet_list",[934,941,947,953,959],{"type":935,"content":936},"list_item",[937],{"type":725,"content":938},[939],{"text":940,"type":729},"Throw a solid punch",{"type":935,"content":942},[943],{"type":725,"content":944},[945],{"text":946,"type":729},"Carry your kids or fur babies",{"type":935,"content":948},[949],{"type":725,"content":950},[951],{"text":952,"type":729},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":935,"content":954},[955],{"type":725,"content":956},[957],{"text":958,"type":729},"Feel confident in every tank top and sleeveless dress",{"type":935,"content":960},[961],{"type":725,"content":962},[963],{"text":964,"type":729},"Haul all those bags from the car to the house in one trip ",{"type":725,"content":966},[967],{"text":968,"type":729},"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":731,"attrs":970,"content":971},{"level":733},[972],{"text":973,"type":729},"Arm Exercises for Women",{"type":725,"content":975},[976],{"text":977,"type":729},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":725,"content":979},[980],{"text":981,"type":729},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":731,"attrs":983,"content":984},{"level":761},[985],{"text":986,"type":729},"1. Plank With Bicep Curl",{"type":725,"content":988},[989],{"text":990,"type":729},"Target Muscles: Biceps & Core",{"type":932,"content":992},[993,999,1005],{"type":935,"content":994},[995],{"type":725,"content":996},[997],{"text":998,"type":729},"Begin in plank position, holding two dumbbells on the floor",{"type":935,"content":1000},[1001],{"type":725,"content":1002},[1003],{"text":1004,"type":729},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":935,"content":1006},[1007],{"type":725,"content":1008},[1009],{"text":1010,"type":729},"Maintain plank position and repeat with the other arm",{"type":731,"attrs":1012,"content":1013},{"level":761},[1014],{"text":1015,"type":729},"2. Overhead Tricep Extension",{"type":725,"content":1017},[1018],{"text":1019,"type":729},"Target Muscles: Triceps",{"type":932,"content":1021},[1022,1028,1034,1040],{"type":935,"content":1023},[1024],{"type":725,"content":1025},[1026],{"text":1027,"type":729},"Hold the weight overhead with both hands",{"type":935,"content":1029},[1030],{"type":725,"content":1031},[1032],{"text":1033,"type":729},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":935,"content":1035},[1036],{"type":725,"content":1037},[1038],{"text":1039,"type":729},"Straighten your elbows and extend the weight overhead",{"type":935,"content":1041},[1042],{"type":725,"content":1043},[1044],{"text":1045,"type":729},"Hold the fully extended position for a moment, then repeat slowly",{"type":725,"content":1047},[1048],{"text":1049,"type":729},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":731,"attrs":1051,"content":1052},{"level":761},[1053],{"text":1054,"type":729},"3. Upright Row ",{"type":725,"content":1056},[1057],{"text":1058,"type":729},"Target Muscles: Traps & Deltoids",{"type":932,"content":1060},[1061,1067,1073],{"type":935,"content":1062},[1063],{"type":725,"content":1064},[1065],{"text":1066,"type":729},"Begin standing with your feet hip-width apart",{"type":935,"content":1068},[1069],{"type":725,"content":1070},[1071],{"text":1072,"type":729},"Lift your barbell or dumbbells straight up toward your chin",{"type":935,"content":1074},[1075],{"type":725,"content":1076},[1077],{"text":1078,"type":729},"Pause at the top of the lift, lower, and repeat",{"type":731,"attrs":1080,"content":1081},{"level":761},[1082],{"text":1083,"type":729},"4. Lateral Arm Raise",{"type":725,"content":1085},[1086],{"text":1087,"type":729},"Target Muscles: Triceps & Shoulders",{"type":932,"content":1089},[1090,1096,1102],{"type":935,"content":1091},[1092],{"type":725,"content":1093},[1094],{"text":1095,"type":729},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":935,"content":1097},[1098],{"type":725,"content":1099},[1100],{"text":1101,"type":729},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":935,"content":1103},[1104],{"type":725,"content":1105},[1106],{"text":1107,"type":729},"Lower and repeat",{"type":731,"attrs":1109,"content":1110},{"level":761},[1111],{"text":1112,"type":729},"5. Dumbbell Bench Press",{"type":725,"content":1114},[1115],{"text":1116,"type":729},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":932,"content":1118},[1119,1125,1131,1141],{"type":935,"content":1120},[1121],{"type":725,"content":1122},[1123],{"text":1124,"type":729},"Begin laying on a bench with your feet flat on the floor",{"type":935,"content":1126},[1127],{"type":725,"content":1128},[1129],{"text":1130,"type":729},"Lift the dumbbells to chest height, with your hands facing forward",{"type":935,"content":1132},[1133],{"type":725,"content":1134},[1135,1137],{"text":1136,"type":729},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1138,"type":729,"marks":1139},"(don’t let the dumbbells touch)",[1140],{"type":745},{"type":935,"content":1142},[1143],{"type":725,"content":1144},[1145],{"text":1146,"type":729},"Lower your arms and repeat",{"type":731,"attrs":1148,"content":1149},{"level":761},[1150],{"text":1151,"type":729},"6. Tricep Dips",{"type":725,"content":1153},[1154],{"text":1019,"type":729},{"type":932,"content":1156},[1157,1163,1169],{"type":935,"content":1158},[1159],{"type":725,"content":1160},[1161],{"text":1162,"type":729},"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":935,"content":1164},[1165],{"type":725,"content":1166},[1167],{"text":1168,"type":729},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":935,"content":1170},[1171],{"type":725,"content":1172},[1173],{"text":1174,"type":729},"Push yourself back up until your arms are almost straight, and repeat",{"type":731,"attrs":1176,"content":1177},{"level":761},[1178],{"text":1179,"type":729},"7. Decline Push-Up",{"type":725,"content":1181},[1182],{"text":1183,"type":729},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":932,"content":1185},[1186,1192,1198],{"type":935,"content":1187},[1188],{"type":725,"content":1189},[1190],{"text":1191,"type":729},"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":935,"content":1193},[1194],{"type":725,"content":1195},[1196],{"text":1197,"type":729},"Brace your core and glutes, and lower yourself down into a push-up",{"type":935,"content":1199},[1200],{"type":725,"content":1201},[1202],{"text":1203,"type":729},"Extend your elbows to push yourself up, and repeat",{"type":731,"attrs":1205,"content":1206},{"level":761},[1207],{"text":1208,"type":729},"8. Diamond Push-Up",{"type":725,"content":1210},[1211],{"text":1212,"type":729},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":932,"content":1214},[1215,1221,1227],{"type":935,"content":1216},[1217],{"type":725,"content":1218},[1219],{"text":1220,"type":729},"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":935,"content":1222},[1223],{"type":725,"content":1224},[1225],{"text":1226,"type":729},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":935,"content":1228},[1229],{"type":725,"content":1230},[1231],{"text":1232,"type":729},"Push yourself back up and repeat",{"type":725,"content":1234},[1235,1237,1244],{"text":1236,"type":729},"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":1238,"type":729,"marks":1239},"FightCamp Community",[1240],{"type":752,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"custom":1243,"target":756,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1245,"type":729}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":731,"attrs":1247,"content":1248},{"level":733},[1249],{"text":1250,"type":729},"Train Like a Woman",{"type":725,"content":1252},[1253,1254,1259],{"text":829,"type":729},{"text":831,"type":729,"marks":1255},[1256],{"type":752,"attrs":1257},{"href":835,"uuid":48,"anchor":48,"custom":1258,"target":756,"linktype":13},{},{"text":1260,"type":729}," 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":725,"content":1262},[1263],{"text":842,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1265,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1270,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1266,"component":118,"meta_info":1267,"meta_title":7,"block_image":1268,"cover_image":1269,"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":1273,"title":1274,"plugin":43,"description":1275},"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":1277,"alt":1278,"name":7,"focus":7,"title":1278,"filename":1279,"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,[867],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1290,"created_at":1291,"published_at":1292,"updated_at":1293,"id":1294,"uuid":1295,"content":1296,"slug":1517,"full_slug":1518,"sort_by_date":48,"position":1519,"tag_list":1520,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":1521,"first_published_at":1522,"release_id":48,"lang":60,"path":870,"alternates":1523,"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":1297,"faqs":1298,"title":1290,"topic":1319,"author":903,"content":1334,"category":1499,"schedule":1507,"component":852,"meta_info":1508,"cover_image":1512,"description":1511,"contributors":1516},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1299,1303,1307,1311,1315],{"_uid":1300,"answer":1301,"question":1302,"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":1304,"answer":1305,"question":1306,"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":1308,"answer":1309,"question":1310,"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":1312,"answer":1313,"question":1314,"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":1316,"answer":1317,"question":1318,"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":1320,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1332,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1321,"component":39,"meta_info":1329,"block_image":1330,"cover_image":1331,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1323,"component":118,"meta_info":1324,"meta_title":7,"block_image":1325,"cover_image":1326,"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":722,"content":1335},[1336,1340,1344,1348,1361,1365,1369,1374,1389,1402,1407,1418,1422,1444,1449,1460,1473,1478,1482,1486,1495],{"type":725,"content":1337},[1338],{"text":1339,"type":729},"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":725,"content":1341},[1342],{"text":1343,"type":729},"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":731,"attrs":1345,"content":1346},{"level":733},[1347],{"text":1302,"type":729},{"type":725,"content":1349},[1350,1352,1359],{"text":1351,"type":729},"According to the ",{"text":1353,"type":729,"marks":1354},"Mayo Clinic",[1355],{"type":752,"attrs":1356},{"href":1357,"uuid":48,"anchor":48,"custom":1358,"target":756,"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":1360,"type":729},", 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":725,"content":1362},[1363],{"text":1364,"type":729},"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":725,"content":1366},[1367],{"text":1368,"type":729},"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":731,"attrs":1370,"content":1371},{"level":733},[1372],{"text":1373,"type":729},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1375,"attrs":1376},"blok",{"id":1377,"body":1378},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1379],{"url":1380,"_uid":1382,"image":1383,"component":1387,"copyright_details":1388},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":725,"content":1390},[1391,1393,1400],{"text":1392,"type":729},"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":1394,"type":729,"marks":1395},"burn more calories",[1396],{"type":752,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1401,"type":729}," even after you’re done working out.",{"type":731,"attrs":1403,"content":1404},{"level":733},[1405],{"text":1406,"type":729},"Kickboxing Is A Full Body Workout",{"type":1375,"attrs":1408},{"id":1377,"body":1409},[1410],{"url":1411,"_uid":1412,"image":1413,"component":1387,"copyright_details":1417},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1414,"alt":1415,"name":7,"focus":48,"title":1415,"filename":1416,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":725,"content":1419},[1420],{"text":1421,"type":729},"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":725,"content":1423},[1424,1426,1433,1435,1442],{"text":1425,"type":729},"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":1427,"type":729,"marks":1428},"all-level lower body workout",[1429],{"type":752,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":756,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1434,"type":729}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1436,"type":729,"marks":1437},"upper body workout",[1438],{"type":752,"attrs":1439},{"href":1440,"uuid":48,"anchor":48,"custom":1441,"target":756,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1443,"type":729}," led by Flo Master.",{"type":731,"attrs":1445,"content":1446},{"level":733},[1447],{"text":1448,"type":729},"Boxing Can Be Low-Impact",{"type":1375,"attrs":1450},{"id":1377,"body":1451},[1452],{"url":1453,"_uid":1454,"image":1455,"component":1387,"copyright_details":1459},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1456,"alt":1457,"name":7,"focus":48,"title":1457,"filename":1458,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":725,"content":1461},[1462,1464,1471],{"text":1463,"type":729},"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":1465,"type":729,"marks":1466},"shadowboxing",[1467],{"type":752,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"custom":1470,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1472,"type":729}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":731,"attrs":1474,"content":1475},{"level":733},[1476],{"text":1477,"type":729},"Kick Boring Cardio To The Curb",{"type":725,"content":1479},[1480],{"text":1481,"type":729},"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":731,"attrs":1483,"content":1484},{"level":733},[1485],{"text":825,"type":729},{"type":725,"content":1487},[1488,1489,1494],{"text":829,"type":729},{"text":831,"type":729,"marks":1490},[1491],{"type":752,"attrs":1492},{"href":835,"uuid":48,"anchor":48,"custom":1493,"target":756,"linktype":13},{},{"text":1260,"type":729},{"type":725,"content":1496},[1497],{"text":1498,"type":729},"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":1500,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1505,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1501,"component":118,"meta_info":1502,"meta_title":7,"block_image":1503,"cover_image":1504,"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":1509,"title":1510,"plugin":43,"description":1511},"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":1513,"alt":1514,"name":7,"focus":48,"title":1514,"filename":1515,"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,[867],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1525,"created_at":1526,"published_at":1527,"updated_at":1528,"id":1529,"uuid":1530,"content":1531,"slug":1760,"full_slug":1761,"sort_by_date":48,"position":1762,"tag_list":1763,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":1764,"first_published_at":1765,"release_id":48,"lang":60,"path":870,"alternates":1766,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1532,"faqs":1533,"title":1525,"topic":1546,"author":1561,"content":1562,"category":1741,"schedule":1749,"component":852,"meta_info":1750,"cover_image":1754,"description":1758,"contributors":1759},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1534,1538,1542],{"_uid":1535,"answer":1536,"question":1537,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1539,"answer":1540,"question":1541,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1543,"answer":1544,"question":1545,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1547,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1548,"component":39,"meta_info":1556,"block_image":1557,"cover_image":1558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1550,"component":118,"meta_info":1551,"meta_title":7,"block_image":1552,"cover_image":1553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":722,"content":1563},[1564,1568,1572,1576,1580,1595,1643,1657,1662,1686,1720,1724,1728,1738],{"type":731,"attrs":1565,"content":1566},{"level":733},[1567],{"text":1537,"type":729},{"type":725,"content":1569},[1570],{"text":1571,"type":729},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":725,"content":1573},[1574],{"text":1575,"type":729},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":731,"attrs":1577,"content":1578},{"level":733},[1579],{"text":1541,"type":729},{"type":725,"content":1581},[1582,1584,1593],{"text":1583,"type":729},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1585,"type":729,"marks":1586},"National Academy of Sports Medicine",[1587,1591],{"type":752,"attrs":1588},{"href":1589,"uuid":48,"anchor":48,"custom":1590,"target":756,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1592},"underline",{"text":1594,"type":729}," has a few exercise-related symptoms of overtraining:",{"type":1596,"attrs":1597,"content":1600},"ordered_list",{"order":1598},{"order":1599},1,[1601,1607,1613,1619,1625,1631,1637],{"type":935,"content":1602},[1603],{"type":725,"content":1604},[1605],{"text":1606,"type":729},"A plateau or decline in workout performance or progress",{"type":935,"content":1608},[1609],{"type":725,"content":1610},[1611],{"text":1612,"type":729},"A perception of increased exertion during “normal” or “easy” workouts",{"type":935,"content":1614},[1615],{"type":725,"content":1616},[1617],{"text":1618,"type":729},"Excessive sweating or overheating",{"type":935,"content":1620},[1621],{"type":725,"content":1622},[1623],{"text":1624,"type":729},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":935,"content":1626},[1627],{"type":725,"content":1628},[1629],{"text":1630,"type":729},"A lack of feeling “refreshed” after regular rest and recovery",{"type":935,"content":1632},[1633],{"type":725,"content":1634},[1635],{"text":1636,"type":729},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":935,"content":1638},[1639],{"type":725,"content":1640},[1641],{"text":1642,"type":729},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":725,"content":1644},[1645,1647,1655],{"text":1646,"type":729},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1648,"type":729,"marks":1649},"FightCamp App",[1650,1654],{"type":752,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":756,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1592},{"text":1656,"type":729}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":731,"attrs":1658,"content":1659},{"level":733},[1660],{"text":1661,"type":729},"A Day of Rest",{"type":725,"content":1663},[1664,1666,1674,1676,1684],{"text":1665,"type":729},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1667,"type":729,"marks":1668},"Aaron",[1669,1673],{"type":752,"attrs":1670},{"href":1671,"uuid":48,"anchor":48,"custom":1672,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1592},{"text":1675,"type":729}," and ",{"text":1677,"type":729,"marks":1678},"Flo",[1679,1683],{"type":752,"attrs":1680},{"href":1681,"uuid":48,"anchor":48,"custom":1682,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1592},{"text":1685,"type":729},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":725,"content":1687},[1688,1690,1698,1700,1708,1710,1718],{"text":1689,"type":729},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1691,"type":729,"marks":1692},"researchers",[1693,1697],{"type":752,"attrs":1694},{"href":1695,"uuid":48,"anchor":48,"custom":1696,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1592},{"text":1699,"type":729}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1701,"type":729,"marks":1702},"FightCamp Trainers",[1703,1707],{"type":752,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"custom":1706,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1592},{"text":1709,"type":729}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1711,"type":729,"marks":1712},"neurological connections",[1713,1717],{"type":752,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1592},{"text":1719,"type":729},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":725,"content":1721},[1722],{"text":1723,"type":729},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":731,"attrs":1725,"content":1726},{"level":733},[1727],{"text":825,"type":729},{"type":725,"content":1729},[1730,1731,1737],{"text":829,"type":729},{"text":831,"type":729,"marks":1732},[1733,1736],{"type":752,"attrs":1734},{"href":835,"uuid":48,"anchor":48,"custom":1735,"target":756,"linktype":13},{},{"type":1592},{"text":838,"type":729},{"type":725,"content":1739},[1740],{"text":842,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1743,"component":118,"meta_info":1744,"meta_title":7,"block_image":1745,"cover_image":1746,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1751,"title":1752,"plugin":43,"description":1753},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1755,"alt":1756,"name":7,"focus":7,"title":1756,"filename":1757,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[867],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1768,"created_at":1769,"published_at":1770,"updated_at":1771,"id":1772,"uuid":1773,"content":1774,"slug":2182,"full_slug":2183,"sort_by_date":48,"position":2184,"tag_list":2185,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":2186,"first_published_at":2187,"release_id":48,"lang":60,"path":870,"alternates":2188,"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":1775,"faqs":1776,"title":1768,"topic":1797,"author":1812,"content":1813,"category":2166,"schedule":2174,"component":852,"meta_info":2175,"cover_image":2178,"description":2177,"contributors":2181},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1777,1781,1785,1789,1793],{"_uid":1778,"answer":1779,"question":1780,"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":1782,"answer":1783,"question":1784,"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":1786,"answer":1787,"question":1788,"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":1790,"answer":1791,"question":1792,"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":1794,"answer":1795,"question":1796,"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":1798,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1810,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1799,"component":39,"meta_info":1807,"block_image":1808,"cover_image":1809,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1800,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1805,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1801,"component":118,"meta_info":1802,"meta_title":7,"block_image":1803,"cover_image":1804,"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":722,"content":1814},[1815,1819,1822,1835,1840,1845,1910,1915,1941,1946,1950,1955,1963,1975,1980,1991,1996,2007,2012,2023,2028,2040,2045,2056,2061,2081,2086,2091,2111,2116,2135,2140,2152,2156],{"type":725,"content":1816},[1817],{"text":1818,"type":729},"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":725,"content":1820},[1821],{"text":1779,"type":729},{"type":1375,"attrs":1823},{"id":1824,"body":1825},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1826],{"_uid":1827,"link":1828,"image":1830,"title":1832,"component":1834},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1829,"linktype":13,"fieldtype":14,"cached_url":1829},"https://pin.it/2zdpNMs",{"id":1831,"alt":1832,"name":7,"focus":48,"title":1832,"filename":1833,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":731,"attrs":1836,"content":1837},{"level":733},[1838],{"text":1839,"type":729},"Top Rock Step-By-Step",{"type":731,"attrs":1841,"content":1842},{"level":761},[1843],{"text":1844,"type":729},"The Feet",{"type":932,"content":1846},[1847,1853,1873,1879,1898,1904],{"type":935,"content":1848},[1849],{"type":725,"content":1850},[1851],{"text":1852,"type":729},"Begin by starting in an athletic stance on the balls of your feet",{"type":935,"content":1854},[1855,1859],{"type":725,"content":1856},[1857],{"text":1858,"type":729},"To start, being by doing a “step out”",{"type":932,"content":1860},[1861,1867],{"type":935,"content":1862},[1863],{"type":725,"content":1864},[1865],{"text":1866,"type":729},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":935,"content":1868},[1869],{"type":725,"content":1870},[1871],{"text":1872,"type":729},"Pause for a half-second",{"type":935,"content":1874},[1875],{"type":725,"content":1876},[1877],{"text":1878,"type":729},"Return to the starting stance by performing a slight hop backward",{"type":935,"content":1880},[1881,1885],{"type":725,"content":1882},[1883],{"text":1884,"type":729},"Once returned, perform the opposite foot “step out”",{"type":932,"content":1886},[1887,1893],{"type":935,"content":1888},[1889],{"type":725,"content":1890},[1891],{"text":1892,"type":729},"Make sure the step out is in front of the opposite foot and crosses over",{"type":935,"content":1894},[1895],{"type":725,"content":1896},[1897],{"text":1872,"type":729},{"type":935,"content":1899},[1900],{"type":725,"content":1901},[1902],{"text":1903,"type":729},"Hop back to the starting position",{"type":935,"content":1905},[1906],{"type":725,"content":1907},[1908],{"text":1909,"type":729},"Continue Top Rocking for the remainder of the set",{"type":731,"attrs":1911,"content":1912},{"level":761},[1913],{"text":1914,"type":729},"The Arms",{"type":932,"content":1916},[1917,1923,1929,1935],{"type":935,"content":1918},[1919],{"type":725,"content":1920},[1921],{"text":1922,"type":729},"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":935,"content":1924},[1925],{"type":725,"content":1926},[1927],{"text":1928,"type":729},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":935,"content":1930},[1931],{"type":725,"content":1932},[1933],{"text":1934,"type":729},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":935,"content":1936},[1937],{"type":725,"content":1938},[1939],{"text":1940,"type":729},"Continue using this arm motion to help with rhythm and balance",{"type":731,"attrs":1942,"content":1943},{"level":733},[1944],{"text":1945,"type":729},"Movement Key Points",{"type":725,"content":1947},[1948],{"text":1949,"type":729},"Here are some key things to focus on while performing the Top Rock:",{"type":731,"attrs":1951,"content":1952},{"level":761},[1953],{"text":1954,"type":729},"Start by swinging your arms",{"type":932,"content":1956},[1957],{"type":935,"content":1958},[1959],{"type":725,"content":1960},[1961],{"text":1962,"type":729},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1375,"attrs":1964},{"id":1965,"body":1966},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1967],{"url":1968,"_uid":1969,"image":1970,"component":1387,"copyright_details":1974},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1971,"alt":1972,"name":7,"focus":48,"title":1972,"filename":1973,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":731,"attrs":1976,"content":1977},{"level":761},[1978],{"text":1979,"type":729},"On each hop back, your arms should cross in front of your chest",{"type":1375,"attrs":1981},{"id":1965,"body":1982},[1983],{"url":1984,"_uid":1985,"image":1986,"component":1387,"copyright_details":1990},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1987,"alt":1988,"name":7,"focus":48,"title":1988,"filename":1989,"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":731,"attrs":1992,"content":1993},{"level":761},[1994],{"text":1995,"type":729},"One foot should cross at a time",{"type":1375,"attrs":1997},{"id":1965,"body":1998},[1999],{"url":2000,"_uid":2001,"image":2002,"component":1387,"copyright_details":2006},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2003,"alt":2004,"name":7,"focus":48,"title":2004,"filename":2005,"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":731,"attrs":2008,"content":2009},{"level":761},[2010],{"text":2011,"type":729},"Perform the movement by staying on the balls of your feet",{"type":1375,"attrs":2013},{"id":1965,"body":2014},[2015],{"url":2016,"_uid":2017,"image":2018,"component":1387,"copyright_details":2022},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2019,"alt":2020,"name":7,"focus":48,"title":2020,"filename":2021,"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":731,"attrs":2024,"content":2025},{"level":761},[2026],{"text":2027,"type":729},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1375,"attrs":2029},{"id":2030,"body":2031},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2032],{"url":2033,"_uid":2034,"image":2035,"component":1387,"copyright_details":2039},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2036,"alt":2037,"name":7,"focus":48,"title":2037,"filename":2038,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":731,"attrs":2041,"content":2042},{"level":761},[2043],{"text":2044,"type":729},"Stay loose and have fun!",{"type":1375,"attrs":2046},{"id":1965,"body":2047},[2048],{"url":2049,"_uid":2050,"image":2051,"component":1387,"copyright_details":2055},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2052,"alt":2053,"name":7,"focus":48,"title":2053,"filename":2054,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":731,"attrs":2057,"content":2058},{"level":733},[2059],{"text":2060,"type":729},"Muscles Used",{"type":932,"content":2062},[2063,2069,2075],{"type":935,"content":2064},[2065],{"type":725,"content":2066},[2067],{"text":2068,"type":729},"Deltoids",{"type":935,"content":2070},[2071],{"type":725,"content":2072},[2073],{"text":2074,"type":729},"Core",{"type":935,"content":2076},[2077],{"type":725,"content":2078},[2079],{"text":2080,"type":729},"Calves",{"type":731,"attrs":2082,"content":2083},{"level":733},[2084],{"text":2085,"type":729},"Application",{"type":731,"attrs":2087,"content":2088},{"level":761},[2089],{"text":2090,"type":729},"For Sets",{"type":932,"content":2092},[2093,2099,2105],{"type":935,"content":2094},[2095],{"type":725,"content":2096},[2097],{"text":2098,"type":729},"Perform 3-6 sets",{"type":935,"content":2100},[2101],{"type":725,"content":2102},[2103],{"text":2104,"type":729},"12-20 repetitions each way",{"type":935,"content":2106},[2107],{"type":725,"content":2108},[2109],{"text":2110,"type":729},"Rest 30-45 seconds between sets",{"type":731,"attrs":2112,"content":2113},{"level":761},[2114],{"text":2115,"type":729},"For Time",{"type":932,"content":2117},[2118,2123,2129],{"type":935,"content":2119},[2120],{"type":725,"content":2121},[2122],{"text":2098,"type":729},{"type":935,"content":2124},[2125],{"type":725,"content":2126},[2127],{"text":2128,"type":729},"Perform for 30-90 seconds",{"type":935,"content":2130},[2131],{"type":725,"content":2132},[2133],{"text":2134,"type":729},"Rest 45-60 seconds between sets",{"type":731,"attrs":2136,"content":2137},{"level":733},[2138],{"text":2139,"type":729},"Dance Moves For Boxers",{"type":725,"content":2141},[2142,2144,2150],{"text":2143,"type":729},"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":2145,"type":729,"marks":2146},"Flo Master",[2147],{"type":752,"attrs":2148},{"href":1681,"uuid":48,"anchor":48,"custom":2149,"target":756,"linktype":13},{},{"text":2151,"type":729},". ",{"type":731,"attrs":2153,"content":2154},{"level":733},[2155],{"text":825,"type":729},{"type":725,"content":2157},[2158,2159,2164],{"text":829,"type":729},{"text":831,"type":729,"marks":2160},[2161],{"type":752,"attrs":2162},{"href":835,"uuid":48,"anchor":48,"custom":2163,"target":756,"linktype":13},{},{"text":2165,"type":729}," 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":2167,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"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":2176,"title":1768,"plugin":43,"description":2177},"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":2179,"alt":1768,"name":7,"focus":48,"title":1768,"filename":2180,"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,[867],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2190,"created_at":2191,"published_at":2192,"updated_at":2193,"id":2194,"uuid":2195,"content":2196,"slug":2370,"full_slug":2371,"sort_by_date":48,"position":2372,"tag_list":2373,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":2374,"first_published_at":2375,"release_id":48,"lang":60,"path":870,"alternates":2376,"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":2197,"faqs":2198,"title":2215,"topic":2216,"author":704,"content":2231,"category":2351,"schedule":2359,"component":852,"meta_info":2360,"cover_image":2364,"description":2368,"contributors":2369},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2199,2203,2207,2211],{"_uid":2200,"answer":2201,"question":2202,"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":2204,"answer":2205,"question":2206,"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":2208,"answer":2209,"question":2210,"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":2212,"answer":2213,"question":2214,"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":2217,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2229,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2218,"component":39,"meta_info":2226,"block_image":2227,"cover_image":2228,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2219,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2220,"component":118,"meta_info":2221,"meta_title":7,"block_image":2222,"cover_image":2223,"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":722,"content":2232},[2233,2246,2250,2261,2274,2278,2287,2291,2295,2304,2317,2322,2335,2339,2348],{"type":725,"content":2234},[2235,2237,2244],{"text":2236,"type":729},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2238,"type":729,"marks":2239},"Muhammad Ali",[2240],{"type":752,"attrs":2241},{"href":2242,"uuid":48,"anchor":48,"custom":2243,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2245,"type":729}," 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":731,"attrs":2247,"content":2248},{"level":733},[2249],{"text":2206,"type":729},{"type":1375,"attrs":2251},{"id":2252,"body":2253},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2254],{"url":7,"_uid":2255,"image":2256,"component":1387,"copyright_details":2260},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2257,"alt":2258,"name":7,"focus":7,"title":2258,"filename":2259,"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":725,"content":2262},[2263,2265,2272],{"text":2264,"type":729},"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":2266,"type":729,"marks":2267},"Manny Pacquiao",[2268],{"type":752,"attrs":2269},{"href":2270,"uuid":48,"anchor":48,"custom":2271,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2273,"type":729},". His punches have great technique and flow well, naturally building momentum.",{"type":731,"attrs":2275,"content":2276},{"level":733},[2277],{"text":2210,"type":729},{"type":1375,"attrs":2279},{"id":2252,"body":2280},[2281],{"url":7,"_uid":2282,"image":2283,"component":1387,"copyright_details":2286},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2284,"alt":2258,"name":7,"focus":7,"title":2258,"filename":2285,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":725,"content":2288},[2289],{"text":2290,"type":729},"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":731,"attrs":2292,"content":2293},{"level":733},[2294],{"text":2214,"type":729},{"type":1375,"attrs":2296},{"id":2252,"body":2297},[2298],{"url":7,"_uid":2299,"image":2300,"component":1387,"copyright_details":2303},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2301,"alt":2258,"name":7,"focus":7,"title":2258,"filename":2302,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":725,"content":2305},[2306,2308,2315],{"text":2307,"type":729},"In boxing movies, you will often hear boxers ‘",{"text":2309,"type":729,"marks":2310},"hiss",[2311],{"type":752,"attrs":2312},{"href":2313,"uuid":48,"anchor":48,"custom":2314,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2316,"type":729},"’ 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":731,"attrs":2318,"content":2319},{"level":733},[2320],{"text":2321,"type":729},"The Takeaway",{"type":725,"content":2323},[2324,2326,2333],{"text":2325,"type":729},"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":2327,"type":729,"marks":2328},"breathing",[2329],{"type":752,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"custom":2332,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2334,"type":729}," 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":731,"attrs":2336,"content":2337},{"level":733},[2338],{"text":825,"type":729},{"type":725,"content":2340},[2341,2342,2347],{"text":829,"type":729},{"text":831,"type":729,"marks":2343},[2344],{"type":752,"attrs":2345},{"href":835,"uuid":48,"anchor":48,"custom":2346,"target":756,"linktype":13},{},{"text":1260,"type":729},{"type":725,"content":2349},[2350],{"text":842,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2352,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2357,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2353,"component":118,"meta_info":2354,"meta_title":7,"block_image":2355,"cover_image":2356,"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":2361,"title":2362,"plugin":43,"description":2363},"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":2365,"alt":2366,"name":7,"focus":7,"title":2366,"filename":2367,"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,[867],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2378,"created_at":2379,"published_at":2380,"updated_at":2381,"id":2382,"uuid":2383,"content":2384,"slug":2550,"full_slug":2551,"sort_by_date":48,"position":2552,"tag_list":2553,"is_startpage":9,"parent_id":868,"meta_data":48,"group_id":2554,"first_published_at":2555,"release_id":48,"lang":60,"path":870,"alternates":2556,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2385,"faqs":2386,"title":2403,"topic":2404,"author":1812,"content":2419,"category":2534,"schedule":2542,"component":852,"meta_info":2543,"cover_image":2546,"description":2545,"contributors":2549},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2387,2391,2395,2399],{"_uid":2388,"answer":2389,"question":2390,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2392,"answer":2393,"question":2394,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2396,"answer":2397,"question":2398,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2400,"answer":2401,"question":2402,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2405,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2417,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2406,"component":39,"meta_info":2414,"block_image":2415,"cover_image":2416,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2407,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2412,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2408,"component":118,"meta_info":2409,"meta_title":7,"block_image":2410,"cover_image":2411,"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":722,"content":2420},[2421,2432,2437,2442,2454,2457,2462,2473,2476,2481,2492,2496,2500,2505,2518,2522,2531],{"type":725,"content":2422},[2423,2425,2430],{"text":2424,"type":729},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1465,"type":729,"marks":2426},[2427],{"type":752,"attrs":2428},{"href":1469,"uuid":48,"anchor":48,"custom":2429,"target":756,"linktype":13},{},{"text":2431,"type":729}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":731,"attrs":2433,"content":2434},{"level":733},[2435],{"text":2436,"type":729},"Why You Should Practice Shadowboxing With Hand Weights",{"type":731,"attrs":2438,"content":2439},{"level":761},[2440],{"text":2441,"type":729},"1. Speed",{"type":1375,"attrs":2443},{"id":2444,"body":2445},"58589914-3cf9-454d-8369-7218c807f59a",[2446],{"url":2447,"_uid":2448,"image":2449,"component":1387,"copyright_details":2453},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":725,"content":2455},[2456],{"text":2393,"type":729},{"type":731,"attrs":2458,"content":2459},{"level":761},[2460],{"text":2461,"type":729},"2. Arm Endurance",{"type":1375,"attrs":2463},{"id":2444,"body":2464},[2465],{"url":2466,"_uid":2467,"image":2468,"component":1387,"copyright_details":2472},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2469,"alt":2470,"name":7,"focus":48,"title":2470,"filename":2471,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":725,"content":2474},[2475],{"text":2397,"type":729},{"type":731,"attrs":2477,"content":2478},{"level":761},[2479],{"text":2480,"type":729},"3. Cardiovascular Conditioning",{"type":1375,"attrs":2482},{"id":2444,"body":2483},[2484],{"url":2485,"_uid":2486,"image":2487,"component":1387,"copyright_details":2491},{"id":7,"url":7,"linktype":1381,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2488,"alt":2489,"name":7,"focus":48,"title":2489,"filename":2490,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":725,"content":2493},[2494],{"text":2495,"type":729},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":725,"content":2497},[2498],{"text":2499,"type":729},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":731,"attrs":2501,"content":2502},{"level":733},[2503],{"text":2504,"type":729},"Amp Up Your Training",{"type":725,"content":2506},[2507,2509,2516],{"text":2508,"type":729},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2510,"type":729,"marks":2511},"FightCamp Facebook Community",[2512],{"type":752,"attrs":2513},{"href":2514,"uuid":48,"anchor":48,"custom":2515,"target":756,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2517,"type":729}," and let me know.",{"type":731,"attrs":2519,"content":2520},{"level":733},[2521],{"text":825,"type":729},{"type":725,"content":2523},[2524,2525,2530],{"text":829,"type":729},{"text":831,"type":729,"marks":2526},[2527],{"type":752,"attrs":2528},{"href":835,"uuid":48,"anchor":48,"custom":2529,"target":756,"linktype":13},{},{"text":1260,"type":729},{"type":725,"content":2532},[2533],{"text":1498,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2536,"component":118,"meta_info":2537,"meta_title":7,"block_image":2538,"cover_image":2539,"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},[],[],"2023-01-16 00:00",{"_uid":2544,"title":2403,"plugin":43,"description":2545},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2547,"alt":2378,"name":7,"focus":48,"title":2378,"filename":2548,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[867],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":852,"created_at":2558,"published_at":2559,"updated_at":2560,"id":2561,"uuid":2562,"content":2563,"slug":852,"full_slug":2584,"sort_by_date":48,"position":446,"tag_list":2585,"is_startpage":9,"parent_id":2586,"meta_data":48,"group_id":2587,"first_published_at":2588,"release_id":48,"lang":60,"path":7,"alternates":2589,"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":2564,"component":2565,"meta_info":2566,"custom_content_list":2568},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2567,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2569,2574,2579],{"_uid":2570,"label":2571,"value":2572,"dev_id":2573,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2575,"label":2576,"value":2577,"dev_id":2578,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2580,"label":2581,"value":2582,"dev_id":2583,"component":729},"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",[],1787353502729]