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Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. In this article, we will discuss the specific differences between the two.","What are the differences between strength and conditioning training?",{"_uid":676,"answer":677,"question":678,"component":670},"90e82b45-6e1b-4b15-acc1-37d94929bdd1","Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:\n- Develops or maintains strength\n- Increases power output\n- Power = force x distance / time (explosiveness)","What is strength training?",{"_uid":680,"answer":681,"question":682,"component":670},"f42786f2-8cba-4589-9247-61220ad5d90f","Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like HIIT that have been proven to increase strength. Examples are:\n- Boxing or kickboxing workouts\n- LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)\n- HIIT (high-intensity interval training)","What is conditioning training?",{"_uid":684,"answer":685,"question":686,"component":670},"cba1c9f4-37e3-40f5-8ae0-7e5a24fd9175","Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.\n1. Better overall health\n2. Prevent injury\n3. Improve mental health\n4. Increase flexibility and mobility (posture)","Why should you add strength and conditioning training to your routine?",{"_uid":688,"answer":689,"question":690,"component":670},"1a9bb06b-e69c-414a-ae33-2d9f2c394fe9","Numerous studies have shown that implementing a fitness routine with strength and conditioning can improve cardiovascular health, improve body composition, stabilize blood sugars, and help lower the risk of other co-morbidities. Strength and conditioning training is a great way to start with a general fitness regimen that can promote better overall health.","Better overall health",{"_uid":692,"answer":693,"question":694,"component":670},"79b52dfc-bcfe-467f-a06b-fed87a226c04","One of the key principles of a proper strength and conditioning program is to prevent and reduce the risk of injury. By analyzing movement patterns and identifying irregularities, muscle imbalances, and muscle weaknesses, we can focus on strengthening these areas and teach the body better proprioception, or the body’s ability to sense movement, location, and action. Through proper strength and conditioning exercises we can improve coordination and balance, as well as help reduce the likelihood of falls and slips.","How can strength and conditioning training prevent injury?",{"_uid":696,"answer":697,"question":698,"component":670},"0f796ff4-0c64-4b12-bff7-21c721a37059","Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the mental health of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.","How can strength and conditioning training improve mental health?",{"_uid":700,"answer":701,"question":702,"component":670},"7da6bfbe-c62c-4c51-86cd-3629cfdc69b1","Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased flexibility, mobility, and better postural habits after adding in strength and conditioning to their workouts.","How can strength and conditioning training increase flexibility and mobility and help posture?",{"_uid":704,"answer":705,"question":706,"component":670},"37ef0937-1762-457b-8f77-49587444a299","One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.\n\nReady to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE FightCamp App and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.","How can I add strength and conditioning to my training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":708,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"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},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":737,"full_slug":738,"sort_by_date":48,"position":419,"tag_list":739,"is_startpage":9,"parent_id":740,"meta_data":48,"group_id":741,"first_published_at":742,"release_id":48,"lang":60,"path":48,"alternates":743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":730,"_uid":731,"name":723,"photo":732,"component":735,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":736,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":733,"alt":723,"name":723,"focus":48,"title":723,"filename":734,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":745,"content":746},"doc",[747,753,767,776,789,793,799,803,827,832,844,864,870,880,884,889,892,897,900,905,917,922,934,940,950,954,964],{"type":748,"content":749},"paragraph",[750],{"text":751,"type":752},"Strength and conditioning training, at its core, is primarily focused on exercises that work to build and enhance an individual’s mobility, stability, endurance, power, speed, agility, and athletic performance, with the goal of improving the quality of your health. The terms strength and conditioning are used to describe fitness philosophies that can be applied to a variety of workout types, such as HIIT, yoga, weight lifting, and more.","text",{"type":748,"content":754},[755,757,765],{"text":756,"type":752},"In this article, we will discuss the differences between strength and conditioning, why this training is especially beneficial for boxers, how to add strength and conditioning training to your workout routine, and finally how you can access a full collection of specific strength and conditioning workouts through the ",{"text":758,"type":752,"marks":759},"FightCamp App",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb","_blank",{"text":766,"type":752},".",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772,774],{"text":773,"type":752},"What Are The Differences Between Strength and Conditioning?",{"type":775},"hard_break",{"type":777,"attrs":778},"blok",{"id":779,"body":780},"6b244f5a-8b42-4ab4-9a26-fcb0b26333ab",[781],{"_uid":782,"image":783,"component":787,"copyright_details":788},"i-875fbaec-cfc5-4279-b511-138f4fc4f380",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},4038509,"FightCamp Trainer Rocky Harris Doing Clap Push-Ups","https://a.storyblok.com/f/115220/1100x1100/d7463dde97/clap-push-up.png","content_image",[],{"type":748,"content":790},[791],{"text":792,"type":752},"Although usually used together to define a type of training, “strength and conditioning” encompasses two different methodologies. Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. But there's more.",{"type":768,"attrs":794,"content":796},{"level":795},3,[797],{"text":798,"type":752},"Strength Training",{"type":748,"content":800},[801],{"text":802,"type":752},"Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:",{"type":804,"content":805},"bullet_list",[806,813],{"type":807,"content":808},"list_item",[809],{"type":748,"content":810},[811],{"text":812,"type":752},"Develops or maintains strength",{"type":807,"content":814},[815,819],{"type":748,"content":816},[817],{"text":818,"type":752},"Increases power output",{"type":804,"content":820},[821],{"type":807,"content":822},[823],{"type":748,"content":824},[825],{"text":826,"type":752},"Power = force x distance / time (explosiveness)",{"type":768,"attrs":828,"content":829},{"level":795},[830],{"text":831,"type":752},"Conditioning Training",{"type":748,"content":833},[834,836,842],{"text":835,"type":752},"Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like ",{"text":837,"type":752,"marks":838},"HIIT",[839],{"type":761,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":843,"type":752}," that have been proven to increase strength. Examples are:",{"type":804,"content":845},[846,852,858],{"type":807,"content":847},[848],{"type":748,"content":849},[850],{"text":851,"type":752},"Boxing or kickboxing workouts",{"type":807,"content":853},[854],{"type":748,"content":855},[856],{"text":857,"type":752},"LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)",{"type":807,"content":859},[860],{"type":748,"content":861},[862],{"text":863,"type":752},"HIIT (high-intensity interval training)",{"type":768,"attrs":865,"content":866},{"level":770},[867,869],{"text":868,"type":752},"Why You Should Add Strength and Conditioning Training To Your Routine",{"type":775},{"type":777,"attrs":871},{"id":779,"body":872},[873],{"_uid":874,"image":875,"component":787,"copyright_details":879},"i-c53fe11d-d090-417d-9322-3653666585e0",{"id":876,"alt":877,"name":7,"focus":48,"title":877,"filename":878,"copyright":7,"fieldtype":50},4038510,"FightCamp Trainer Rocky Harris Kickboxing","https://a.storyblok.com/f/115220/1100x1100/9113542b53/kickboxing.png",[],{"type":748,"content":881},[882],{"text":883,"type":752},"Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.",{"type":768,"attrs":885,"content":886},{"level":795},[887],{"text":888,"type":752},"Better Overall Health",{"type":748,"content":890},[891],{"text":689,"type":752},{"type":768,"attrs":893,"content":894},{"level":795},[895],{"text":896,"type":752},"Prevent Injury",{"type":748,"content":898},[899],{"text":693,"type":752},{"type":768,"attrs":901,"content":902},{"level":795},[903],{"text":904,"type":752},"Improve Mental Health",{"type":748,"content":906},[907,909,915],{"text":908,"type":752},"Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the ",{"text":910,"type":752,"marks":911},"mental health",[912],{"type":761,"attrs":913},{"href":914,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{"text":916,"type":752}," of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.",{"type":768,"attrs":918,"content":919},{"level":795},[920],{"text":921,"type":752},"Increase Flexibility and Mobility (Posture)",{"type":748,"content":923},[924,926,932],{"text":925,"type":752},"Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased ",{"text":927,"type":752,"marks":928},"flexibility",[929],{"type":761,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility",{"text":933,"type":752},", mobility, and better postural habits after adding in strength and conditioning to their workouts.",{"type":768,"attrs":935,"content":936},{"level":770},[937,939],{"text":938,"type":752},"Adding Strength & Conditioning To Your Training",{"type":775},{"type":777,"attrs":941},{"id":779,"body":942},[943],{"_uid":944,"image":945,"component":787,"copyright_details":949},"i-9e710ba6-81ce-4055-8f4f-1a24c4284e7b",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},4038511,"FightCamp Trainer Rocky Harris Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/a2bcf72a31/shadowboxing.png",[],{"type":748,"content":951},[952],{"text":953,"type":752},"One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.",{"type":748,"content":955},[956,958,962],{"text":957,"type":752},"Ready to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE ",{"text":758,"type":752,"marks":959},[960],{"type":761,"attrs":961},{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":13},{"text":963,"type":752}," and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.",{"type":777,"attrs":965},{"id":966,"body":967},"14834617-a773-4322-9f6b-a0ee7846d59e",[968],{"url":969,"_uid":971,"image":972,"component":787,"copyright_details":976},{"id":7,"url":970,"linktype":13,"fieldtype":14,"cached_url":970},"https://fightcamp.app.link/GD872R25zob","i-eb0dc45c-0215-4b15-ae8c-e95ae2cb8e1e",{"id":973,"alt":974,"name":7,"focus":48,"title":974,"filename":975,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":978,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":983,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":984,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":979,"component":118,"meta_info":980,"meta_title":7,"block_image":981,"cover_image":982,"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},[],[],"2022-04-13 00:00","article",{"_uid":988,"title":657,"plugin":43,"description":989},"fba19b03-1517-46b2-92fd-0d6f41ba04f0","Strength and conditioning programming has been used for decades to help athletes. See how adding these to your workout routine can help your boxing training.",{"id":991,"alt":657,"name":7,"focus":48,"title":657,"filename":992,"copyright":7,"fieldtype":50},4038512,"https://a.storyblok.com/f/115220/2400x990/26adc69ef0/what-is-strength-conditioning-boxing-training.png",[],"what-is-strength-conditioning-boxing-training","blogs/what-is-strength-conditioning-boxing-training",-4010,[998,999],"featured","home-trending",60887917,"ef4eab72-baf1-43b0-93d0-2ea2c73cc66b","2022-03-29T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1006],[1007,1197,1610,1850,2028,2204],{"name":1008,"created_at":1009,"published_at":1010,"updated_at":1011,"id":1012,"uuid":1013,"content":1014,"slug":1190,"full_slug":1191,"sort_by_date":48,"position":1192,"tag_list":1193,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1194,"first_published_at":1195,"release_id":48,"lang":60,"path":1003,"alternates":1196,"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":1015,"faqs":1016,"title":1033,"topic":1034,"author":1049,"content":1050,"category":1174,"schedule":1182,"component":986,"meta_info":1183,"cover_image":1186,"description":1185,"contributors":1189},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1017,1021,1025,1029],{"_uid":1018,"answer":1019,"question":1020,"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":1022,"answer":1023,"question":1024,"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":1026,"answer":1027,"question":1028,"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":1030,"answer":1031,"question":1032,"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":1035,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1047,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1036,"component":39,"meta_info":1044,"block_image":1045,"cover_image":1046,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1038,"component":118,"meta_info":1039,"meta_title":7,"block_image":1040,"cover_image":1041,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":745,"content":1051},[1052,1065,1070,1075,1088,1091,1096,1107,1110,1115,1126,1130,1134,1139,1152,1157,1170],{"type":748,"content":1053},[1054,1056,1063],{"text":1055,"type":752},"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":1057,"type":752,"marks":1058},"shadowboxing",[1059],{"type":761,"attrs":1060},{"href":1061,"uuid":48,"anchor":48,"custom":1062,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1064,"type":752}," 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":768,"attrs":1066,"content":1067},{"level":770},[1068],{"text":1069,"type":752},"Why You Should Practice Shadowboxing With Hand Weights",{"type":768,"attrs":1071,"content":1072},{"level":795},[1073],{"text":1074,"type":752},"1. Speed",{"type":777,"attrs":1076},{"id":1077,"body":1078},"58589914-3cf9-454d-8369-7218c807f59a",[1079],{"url":1080,"_uid":1082,"image":1083,"component":787,"copyright_details":1087},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1084,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1086,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":748,"content":1089},[1090],{"text":1023,"type":752},{"type":768,"attrs":1092,"content":1093},{"level":795},[1094],{"text":1095,"type":752},"2. Arm Endurance",{"type":777,"attrs":1097},{"id":1077,"body":1098},[1099],{"url":1100,"_uid":1101,"image":1102,"component":787,"copyright_details":1106},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1103,"alt":1104,"name":7,"focus":48,"title":1104,"filename":1105,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":748,"content":1108},[1109],{"text":1027,"type":752},{"type":768,"attrs":1111,"content":1112},{"level":795},[1113],{"text":1114,"type":752},"3. Cardiovascular Conditioning",{"type":777,"attrs":1116},{"id":1077,"body":1117},[1118],{"url":1119,"_uid":1120,"image":1121,"component":787,"copyright_details":1125},{"id":7,"url":7,"linktype":1081,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1122,"alt":1123,"name":7,"focus":48,"title":1123,"filename":1124,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":748,"content":1127},[1128],{"text":1129,"type":752},"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":748,"content":1131},[1132],{"text":1133,"type":752},"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":768,"attrs":1135,"content":1136},{"level":770},[1137],{"text":1138,"type":752},"Amp Up Your Training",{"type":748,"content":1140},[1141,1143,1150],{"text":1142,"type":752},"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":1144,"type":752,"marks":1145},"FightCamp Facebook Community",[1146],{"type":761,"attrs":1147},{"href":1148,"uuid":48,"anchor":48,"custom":1149,"target":764,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1151,"type":752}," and let me know.",{"type":768,"attrs":1153,"content":1154},{"level":770},[1155],{"text":1156,"type":752},"Train Like a Fighter",{"type":748,"content":1158},[1159,1161,1168],{"text":1160,"type":752},"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":1162,"type":752,"marks":1163},"FightCamp",[1164],{"type":761,"attrs":1165},{"href":1166,"uuid":48,"anchor":48,"custom":1167,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1169,"type":752}," 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":748,"content":1171},[1172],{"text":1173,"type":752},"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":1175,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1180,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1176,"component":118,"meta_info":1177,"meta_title":7,"block_image":1178,"cover_image":1179,"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":1184,"title":1033,"plugin":43,"description":1185},"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":1187,"alt":1008,"name":7,"focus":48,"title":1008,"filename":1188,"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,[998],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1198,"created_at":1199,"published_at":1200,"updated_at":1201,"id":1202,"uuid":1203,"content":1204,"slug":1604,"full_slug":1605,"sort_by_date":48,"position":1606,"tag_list":1607,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1608,"first_published_at":1200,"release_id":48,"lang":60,"path":1003,"alternates":1609,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1205,"faqs":1206,"title":1198,"topic":1215,"author":728,"content":1230,"category":1585,"schedule":1593,"component":986,"meta_info":1594,"cover_image":1598,"description":1602,"contributors":1603},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1207,1211],{"_uid":1208,"answer":1209,"question":1210,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1212,"answer":1213,"question":1214,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1216,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1217,"component":39,"meta_info":1225,"block_image":1226,"cover_image":1227,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1218,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1223,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1224,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1219,"component":118,"meta_info":1220,"meta_title":7,"block_image":1221,"cover_image":1222,"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":745,"content":1231},[1232,1237,1252,1266,1271,1275,1280,1284,1322,1326,1331,1335,1339,1344,1348,1353,1367,1371,1391,1396,1400,1404,1462,1467,1471,1475,1501,1514,1519,1523,1527,1554,1558,1563,1567,1571,1581],{"type":768,"attrs":1233,"content":1234},{"level":770},[1235],{"text":1236,"type":752},"How to Stay Motivated to Work Out",{"type":748,"content":1238},[1239,1241,1250],{"text":1240,"type":752},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1242,"type":752,"marks":1243},"New Year’s Resolutions",[1244,1248],{"type":761,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"custom":1247,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1249},"underline",{"text":1251,"type":752},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":748,"content":1253},[1254,1256,1264],{"text":1255,"type":752},"But what happens if you're looking for motivation to work out in the ",{"text":1257,"type":752,"marks":1258},"middle of summer",[1259,1263],{"type":761,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"custom":1262,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1249},{"text":1265,"type":752}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":768,"attrs":1267,"content":1268},{"level":770},[1269],{"text":1270,"type":752},"Motivation vs. Determination",{"type":748,"content":1272},[1273],{"text":1274,"type":752},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":768,"attrs":1276,"content":1277},{"level":795},[1278],{"text":1279,"type":752},"Motivation",{"type":748,"content":1281},[1282],{"text":1283,"type":752},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":804,"content":1285},[1286,1292,1298,1304,1310,1316],{"type":807,"content":1287},[1288],{"type":748,"content":1289},[1290],{"text":1291,"type":752},"Movies",{"type":807,"content":1293},[1294],{"type":748,"content":1295},[1296],{"text":1297,"type":752},"Books",{"type":807,"content":1299},[1300],{"type":748,"content":1301},[1302],{"text":1303,"type":752},"Quotes",{"type":807,"content":1305},[1306],{"type":748,"content":1307},[1308],{"text":1309,"type":752},"Speeches",{"type":807,"content":1311},[1312],{"type":748,"content":1313},[1314],{"text":1315,"type":752},"Social media posts",{"type":807,"content":1317},[1318],{"type":748,"content":1319},[1320],{"text":1321,"type":752},"Success stories",{"type":748,"content":1323},[1324],{"text":1325,"type":752},"These are things that essentially make you want to start something, like a workout.",{"type":768,"attrs":1327,"content":1328},{"level":795},[1329],{"text":1330,"type":752},"Determination",{"type":748,"content":1332},[1333],{"text":1334,"type":752},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":748,"content":1336},[1337],{"text":1338,"type":752},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":768,"attrs":1340,"content":1341},{"level":770},[1342],{"text":1343,"type":752},"Finding That Drive",{"type":748,"content":1345},[1346],{"text":1347,"type":752},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":768,"attrs":1349,"content":1350},{"level":795},[1351],{"text":1352,"type":752},"Working Out at Home",{"type":748,"content":1354},[1355,1357,1365],{"text":1356,"type":752},"The wonderful thing about ",{"text":1358,"type":752,"marks":1359},"working out from home",[1360,1364],{"type":761,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"custom":1363,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1249},{"text":1366,"type":752}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":748,"content":1368},[1369],{"text":1370,"type":752},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":804,"content":1372},[1373,1379,1385],{"type":807,"content":1374},[1375],{"type":748,"content":1376},[1377],{"text":1378,"type":752},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":807,"content":1380},[1381],{"type":748,"content":1382},[1383],{"text":1384,"type":752},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":807,"content":1386},[1387],{"type":748,"content":1388},[1389],{"text":1390,"type":752},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":768,"attrs":1392,"content":1393},{"level":795},[1394],{"text":1395,"type":752},"Staying Committed to Exercising Daily",{"type":748,"content":1397},[1398],{"text":1399,"type":752},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":748,"content":1401},[1402],{"text":1403,"type":752},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":804,"content":1405},[1406,1412,1418,1424,1436,1450],{"type":807,"content":1407},[1408],{"type":748,"content":1409},[1410],{"text":1411,"type":752},"Outdoor walks/hikes in nature",{"type":807,"content":1413},[1414],{"type":748,"content":1415},[1416],{"text":1417,"type":752},"Easy pace swims",{"type":807,"content":1419},[1420],{"type":748,"content":1421},[1422],{"text":1423,"type":752},"Sauna sessions",{"type":807,"content":1425},[1426],{"type":748,"content":1427},[1428],{"text":1429,"type":752,"marks":1430},"Low-intensity yoga",[1431,1435],{"type":761,"attrs":1432},{"href":1433,"uuid":48,"anchor":48,"custom":1434,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1249},{"type":807,"content":1437},[1438],{"type":748,"content":1439},[1440,1448],{"text":1441,"type":752,"marks":1442},"Mobility work",[1443,1447],{"type":761,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"custom":1446,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1249},{"text":1449,"type":752}," ",{"type":807,"content":1451},[1452],{"type":748,"content":1453},[1454],{"text":1455,"type":752,"marks":1456},"Stretching",[1457,1461],{"type":761,"attrs":1458},{"href":1459,"uuid":48,"anchor":48,"custom":1460,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1249},{"type":768,"attrs":1463,"content":1464},{"level":795},[1465],{"text":1466,"type":752},"Morning Workouts Before Starting the Day",{"type":748,"content":1468},[1469],{"text":1470,"type":752},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":748,"content":1472},[1473],{"text":1474,"type":752},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":804,"content":1476},[1477,1483,1489,1495],{"type":807,"content":1478},[1479],{"type":748,"content":1480},[1481],{"text":1482,"type":752},"Turning off electronics the last hour",{"type":807,"content":1484},[1485],{"type":748,"content":1486},[1487],{"text":1488,"type":752},"Sleeping in a blacked-out environment",{"type":807,"content":1490},[1491],{"type":748,"content":1492},[1493],{"text":1494,"type":752},"Getting to bed at the same time each night",{"type":807,"content":1496},[1497],{"type":748,"content":1498},[1499],{"text":1500,"type":752},"Set out your workout clothes the night before",{"type":748,"content":1502},[1503,1505,1513],{"text":1504,"type":752},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1506,"type":752,"marks":1507},"H.I.I.T. session",[1508,1512],{"type":761,"attrs":1509},{"href":1510,"uuid":48,"anchor":48,"custom":1511,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1249},{"text":766,"type":752},{"type":768,"attrs":1515,"content":1516},{"level":795},[1517],{"text":1518,"type":752},"End-of-Day Workouts",{"type":748,"content":1520},[1521],{"text":1522,"type":752},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":748,"content":1524},[1525],{"text":1526,"type":752},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":804,"content":1528},[1529,1542,1548],{"type":807,"content":1530},[1531],{"type":748,"content":1532},[1533,1535,1540],{"text":1534,"type":752},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1536,"type":752,"marks":1537},"“why” ",[1538],{"type":1539},"italic",{"text":1541,"type":752},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":807,"content":1543},[1544],{"type":748,"content":1545},[1546],{"text":1547,"type":752},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":807,"content":1549},[1550],{"type":748,"content":1551},[1552],{"text":1553,"type":752},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":748,"content":1555},[1556],{"text":1557,"type":752},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":768,"attrs":1559,"content":1560},{"level":770},[1561],{"text":1562,"type":752},"Plan Then Execute",{"type":748,"content":1564},[1565],{"text":1566,"type":752},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":768,"attrs":1568,"content":1569},{"level":770},[1570],{"text":1156,"type":752},{"type":748,"content":1572},[1573,1574,1580],{"text":1160,"type":752},{"text":1162,"type":752,"marks":1575},[1576,1579],{"type":761,"attrs":1577},{"href":1166,"uuid":48,"anchor":48,"custom":1578,"target":764,"linktype":13},{},{"type":1249},{"text":1169,"type":752},{"type":748,"content":1582},[1583],{"text":1584,"type":752},"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":1586,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1591,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1587,"component":118,"meta_info":1588,"meta_title":7,"block_image":1589,"cover_image":1590,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1595,"title":1596,"plugin":43,"description":1597},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1599,"alt":1600,"name":7,"focus":7,"title":1600,"filename":1601,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[998],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1611,"created_at":1612,"published_at":1613,"updated_at":1614,"id":1615,"uuid":1616,"content":1617,"slug":1843,"full_slug":1844,"sort_by_date":48,"position":1845,"tag_list":1846,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1847,"first_published_at":1848,"release_id":48,"lang":60,"path":1003,"alternates":1849,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1618,"faqs":1619,"title":1611,"topic":1628,"author":1643,"content":1644,"category":1824,"schedule":1832,"component":986,"meta_info":1833,"cover_image":1837,"description":1841,"contributors":1842},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1620,1624],{"_uid":1621,"answer":1622,"question":1623,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1625,"answer":1626,"question":1627,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1629,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1641,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1642,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1630,"component":39,"meta_info":1638,"block_image":1639,"cover_image":1640,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1631,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1632,"component":118,"meta_info":1633,"meta_title":7,"block_image":1634,"cover_image":1635,"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":745,"content":1645},[1646,1651,1655,1660,1664,1669,1673,1699,1704,1708,1713,1717,1722,1726,1731,1744,1749,1762,1767,1771,1776,1780,1785,1789,1794,1798,1803,1807,1812],{"type":768,"attrs":1647,"content":1648},{"level":770},[1649],{"text":1650,"type":752},"Staying Safe While Exercising in the Cold",{"type":748,"content":1652},[1653],{"text":1654,"type":752},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":768,"attrs":1656,"content":1657},{"level":795},[1658],{"text":1659,"type":752},"Watch the Windchill",{"type":748,"content":1661},[1662],{"text":1663,"type":752},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":768,"attrs":1665,"content":1666},{"level":795},[1667],{"text":1668,"type":752},"Protect Your Extremities",{"type":748,"content":1670},[1671],{"text":1672,"type":752},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":804,"content":1674},[1675,1681,1687,1693],{"type":807,"content":1676},[1677],{"type":748,"content":1678},[1679],{"text":1680,"type":752},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":807,"content":1682},[1683],{"type":748,"content":1684},[1685],{"text":1686,"type":752},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":807,"content":1688},[1689],{"type":748,"content":1690},[1691],{"text":1692,"type":752},"Wear a hat or headband that covers your ears",{"type":807,"content":1694},[1695],{"type":748,"content":1696},[1697],{"text":1698,"type":752},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":768,"attrs":1700,"content":1701},{"level":795},[1702],{"text":1703,"type":752},"Wear Layers",{"type":748,"content":1705},[1706],{"text":1707,"type":752},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":768,"attrs":1709,"content":1710},{"level":795},[1711],{"text":1712,"type":752},"Don’t Forget Sunscreen",{"type":748,"content":1714},[1715],{"text":1716,"type":752},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":768,"attrs":1718,"content":1719},{"level":770},[1720],{"text":1721,"type":752},"Getting Motivated to Workout in the Cold ",{"type":748,"content":1723},[1724],{"text":1725,"type":752},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":768,"attrs":1727,"content":1728},{"level":795},[1729],{"text":1730,"type":752},"Invest in New Activewear",{"type":748,"content":1732},[1733,1735,1742],{"text":1734,"type":752},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1736,"type":752,"marks":1737},"new workout gear",[1738],{"type":761,"attrs":1739},{"href":1740,"uuid":48,"anchor":48,"custom":1741,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1743,"type":752}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":768,"attrs":1745,"content":1746},{"level":795},[1747],{"text":1748,"type":752},"Find a Workout Buddy",{"type":748,"content":1750},[1751,1753,1760],{"text":1752,"type":752},"Accountability! Accountability! Accountability! Finding a ",{"text":1754,"type":752,"marks":1755},"workout buddy",[1756],{"type":761,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":764,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1761,"type":752}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":768,"attrs":1763,"content":1764},{"level":795},[1765],{"text":1766,"type":752},"Benefits of Working Out in the Cold",{"type":748,"content":1768},[1769],{"text":1770,"type":752},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":768,"attrs":1772,"content":1773},{"level":795},[1774],{"text":1775,"type":752},"Combat Seasonal Affective Disorder",{"type":748,"content":1777},[1778],{"text":1779,"type":752},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":768,"attrs":1781,"content":1782},{"level":795},[1783],{"text":1784,"type":752},"Boost Your Immune System",{"type":748,"content":1786},[1787],{"text":1788,"type":752},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":768,"attrs":1790,"content":1791},{"level":795},[1792],{"text":1793,"type":752},"Diverse Training Options",{"type":748,"content":1795},[1796],{"text":1797,"type":752},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":768,"attrs":1799,"content":1800},{"level":795},[1801],{"text":1802,"type":752},"Burn More Calories",{"type":748,"content":1804},[1805],{"text":1806,"type":752},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":768,"attrs":1808,"content":1809},{"level":770},[1810],{"text":1811,"type":752},"Train Like a Fighter in the Cold",{"type":748,"content":1813},[1814,1816,1822],{"text":1815,"type":752},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1162,"type":752,"marks":1817},[1818,1821],{"type":761,"attrs":1819},{"href":1166,"uuid":48,"anchor":48,"custom":1820,"target":764,"linktype":13},{},{"type":1249},{"text":1823,"type":752}," 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":1825,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1826,"component":118,"meta_info":1827,"meta_title":7,"block_image":1828,"cover_image":1829,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1834,"title":1835,"plugin":43,"description":1836},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1838,"alt":1839,"name":7,"focus":7,"title":1839,"filename":1840,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[998],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1851,"created_at":1852,"published_at":1853,"updated_at":1854,"id":1855,"uuid":1856,"content":1857,"slug":2022,"full_slug":2023,"sort_by_date":48,"position":2024,"tag_list":2025,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2026,"first_published_at":1853,"release_id":48,"lang":60,"path":1003,"alternates":2027,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1858,"faqs":1859,"title":1851,"topic":1868,"author":1883,"content":1884,"category":2003,"schedule":2011,"component":986,"meta_info":2012,"cover_image":2016,"description":2020,"contributors":2021},"c6387572-343f-40bf-8172-852035367c90",[1860,1864],{"_uid":1861,"answer":1862,"question":1863,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1865,"answer":1866,"question":1867,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1869,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1881,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1870,"component":39,"meta_info":1878,"block_image":1879,"cover_image":1880,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1871,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1876,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1877,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1872,"component":118,"meta_info":1873,"meta_title":7,"block_image":1874,"cover_image":1875,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":745,"content":1885},[1886,1891,1894,1899,1904,1908,1913,1917,1922,1935,1940,1953,1958,1962,1967,1977,1982,1986,1990,2000],{"type":768,"attrs":1887,"content":1888},{"level":770},[1889],{"text":1890,"type":752},"Boxing Gym Culture",{"type":748,"content":1892},[1893],{"text":1866,"type":752},{"type":768,"attrs":1895,"content":1896},{"level":770},[1897],{"text":1898,"type":752},"What Are the Basic Boxing Gym Rules? ",{"type":768,"attrs":1900,"content":1901},{"level":795},[1902],{"text":1903,"type":752},"Yes Coach, No Coach",{"type":748,"content":1905},[1906],{"text":1907,"type":752},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":768,"attrs":1909,"content":1910},{"level":795},[1911],{"text":1912,"type":752},"Sharing is Caring",{"type":748,"content":1914},[1915],{"text":1916,"type":752},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":768,"attrs":1918,"content":1919},{"level":795},[1920],{"text":1921,"type":752},"Keep it Clean",{"type":748,"content":1923},[1924,1926,1933],{"text":1925,"type":752},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1927,"type":752,"marks":1928},"clean it off.",[1929],{"type":761,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"custom":1932,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1934,"type":752}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":768,"attrs":1936,"content":1937},{"level":795},[1938],{"text":1939,"type":752},"No Killers in Sparring",{"type":748,"content":1941},[1942,1944,1951],{"text":1943,"type":752},"In most boxing gym workouts you will find yourself ",{"text":1945,"type":752,"marks":1946},"sparring",[1947],{"type":761,"attrs":1948},{"href":1949,"uuid":48,"anchor":48,"custom":1950,"target":764,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1952,"type":752},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":768,"attrs":1954,"content":1955},{"level":795},[1956],{"text":1957,"type":752},"Don’t Dump Your Weights",{"type":748,"content":1959},[1960],{"text":1961,"type":752},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":768,"attrs":1963,"content":1964},{"level":795},[1965],{"text":1966,"type":752},"Leave the Weightcut Fighter Alone",{"type":748,"content":1968},[1969,1971,1975],{"text":1970,"type":752},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1972,"type":752,"marks":1973},"leave them alone.",[1974],{"type":1539},{"text":1976,"type":752}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":768,"attrs":1978,"content":1979},{"level":795},[1980],{"text":1981,"type":752},"The Golden Rule",{"type":748,"content":1983},[1984],{"text":1985,"type":752},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":768,"attrs":1987,"content":1988},{"level":770},[1989],{"text":1156,"type":752},{"type":748,"content":1991},[1992,1993,1998],{"text":1160,"type":752},{"text":1162,"type":752,"marks":1994},[1995],{"type":761,"attrs":1996},{"href":1166,"uuid":48,"anchor":48,"custom":1997,"target":764,"linktype":13},{},{"text":1999,"type":752}," 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":748,"content":2001},[2002],{"text":1173,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2004,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2009,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2005,"component":118,"meta_info":2006,"meta_title":7,"block_image":2007,"cover_image":2008,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2013,"title":2014,"plugin":43,"description":2015},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2017,"alt":2018,"name":7,"focus":7,"title":2018,"filename":2019,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[998],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2029,"created_at":2030,"published_at":2031,"updated_at":2032,"id":2033,"uuid":2034,"content":2035,"slug":2198,"full_slug":2199,"sort_by_date":48,"position":2200,"tag_list":2201,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2202,"first_published_at":2031,"release_id":48,"lang":60,"path":1003,"alternates":2203,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2036,"faqs":2037,"title":2029,"topic":2054,"author":1883,"content":2069,"category":2179,"schedule":2187,"component":986,"meta_info":2188,"cover_image":2192,"description":2196,"contributors":2197},"52144e3e-d0cf-4037-a459-fad9641f4053",[2038,2042,2046,2050],{"_uid":2039,"answer":2040,"question":2041,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2043,"answer":2044,"question":2045,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2047,"answer":2048,"question":2049,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2051,"answer":2052,"question":2053,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2055,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2067,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2068,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2056,"component":39,"meta_info":2064,"block_image":2065,"cover_image":2066,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2058,"component":118,"meta_info":2059,"meta_title":7,"block_image":2060,"cover_image":2061,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":745,"content":2070},[2071,2075,2080,2085,2098,2102,2107,2111,2116,2127,2132,2145,2150,2163,2167,2176],{"type":748,"content":2072},[2073],{"text":2074,"type":752},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":768,"attrs":2076,"content":2077},{"level":770},[2078],{"text":2079,"type":752},"4 Ways To Tire Out Your Opponent",{"type":768,"attrs":2081,"content":2082},{"level":795},[2083],{"text":2084,"type":752},"A Consistent Body Attack",{"type":748,"content":2086},[2087,2089,2096],{"text":2088,"type":752},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2090,"type":752,"marks":2091},"opponent’s body",[2092],{"type":761,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"custom":2095,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2097,"type":752},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":748,"content":2099},[2100],{"text":2101,"type":752},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":768,"attrs":2103,"content":2104},{"level":795},[2105],{"text":2106,"type":752},"Constant Pressure",{"type":748,"content":2108},[2109],{"text":2110,"type":752},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":768,"attrs":2112,"content":2113},{"level":795},[2114],{"text":2115,"type":752},"Cut Off the Ring ",{"type":748,"content":2117},[2118,2125],{"text":2119,"type":752,"marks":2120},"Cutting off the space",[2121],{"type":761,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2126,"type":752}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":768,"attrs":2128,"content":2129},{"level":795},[2130],{"text":2131,"type":752},"Attack the Arms",{"type":748,"content":2133},[2134,2136,2143],{"text":2135,"type":752},"This is a favorite trick of ",{"text":2137,"type":752,"marks":2138},"Canelo Alvarez",[2139],{"type":761,"attrs":2140},{"href":2141,"uuid":48,"anchor":48,"custom":2142,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2144,"type":752}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":768,"attrs":2146,"content":2147},{"level":770},[2148],{"text":2149,"type":752},"Sapping Their Strength",{"type":748,"content":2151},[2152,2154,2161],{"text":2153,"type":752},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2155,"type":752,"marks":2156},"Mike Tyson",[2157],{"type":761,"attrs":2158},{"href":2159,"uuid":48,"anchor":48,"custom":2160,"target":764,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2162,"type":752}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":768,"attrs":2164,"content":2165},{"level":770},[2166],{"text":1156,"type":752},{"type":748,"content":2168},[2169,2170,2175],{"text":1160,"type":752},{"text":1162,"type":752,"marks":2171},[2172],{"type":761,"attrs":2173},{"href":1166,"uuid":48,"anchor":48,"custom":2174,"target":764,"linktype":13},{},{"text":1169,"type":752},{"type":748,"content":2177},[2178],{"text":1584,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2180,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2181,"component":118,"meta_info":2182,"meta_title":7,"block_image":2183,"cover_image":2184,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2189,"title":2190,"plugin":43,"description":2191},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2193,"alt":2194,"name":7,"focus":48,"title":2194,"filename":2195,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[998],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2205,"created_at":2206,"published_at":2207,"updated_at":2208,"id":2209,"uuid":2210,"content":2211,"slug":2392,"full_slug":2393,"sort_by_date":48,"position":2394,"tag_list":2395,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2396,"first_published_at":2207,"release_id":48,"lang":60,"path":1003,"alternates":2397,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2212,"faqs":2213,"title":2205,"topic":2218,"author":1883,"content":2233,"category":2373,"schedule":2381,"component":986,"meta_info":2382,"cover_image":2386,"description":2390,"contributors":2391},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2214],{"_uid":2215,"answer":2216,"question":2217,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2219,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2231,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2220,"component":39,"meta_info":2228,"block_image":2229,"cover_image":2230,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2222,"component":118,"meta_info":2223,"meta_title":7,"block_image":2224,"cover_image":2225,"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":745,"content":2234},[2235,2239,2244,2249,2273,2278,2300,2305,2319,2324,2338,2343,2347,2352,2356,2360,2370],{"type":748,"content":2236},[2237],{"text":2238,"type":752},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":768,"attrs":2240,"content":2241},{"level":770},[2242],{"text":2243,"type":752},"5 Ways to Shake Up Your Cardio",{"type":768,"attrs":2245,"content":2246},{"level":795},[2247],{"text":2248,"type":752},"Swimming",{"type":748,"content":2250},[2251,2253,2261,2263,2271],{"text":2252,"type":752},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2254,"type":752,"marks":2255},"Flo Master’s",[2256,2260],{"type":761,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"custom":2259,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1249},{"text":2262,"type":752}," favorite forms of ",{"text":2264,"type":752,"marks":2265},"active recovery",[2266,2270],{"type":761,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"custom":2269,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1249},{"text":2272,"type":752}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":768,"attrs":2274,"content":2275},{"level":795},[2276],{"text":2277,"type":752},"Tabata Bag Drills",{"type":748,"content":2279},[2280,2282,2289,2291,2298],{"text":2281,"type":752},"One great way to get your anaerobic endurance up is with ",{"text":2283,"type":752,"marks":2284},"Tabata",[2285,2288],{"type":761,"attrs":2286},{"href":841,"uuid":48,"anchor":48,"custom":2287,"target":764,"linktype":13},{},{"type":1249},{"text":2290,"type":752}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":758,"type":752,"marks":2292},[2293,2297],{"type":761,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"custom":2296,"target":764,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1249},{"text":2299,"type":752}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":768,"attrs":2301,"content":2302},{"level":795},[2303],{"text":2304,"type":752},"Footwork Heavy Sports",{"type":748,"content":2306},[2307,2309,2317],{"text":2308,"type":752},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2310,"type":752,"marks":2311},"dancing",[2312,2316],{"type":761,"attrs":2313},{"href":2314,"uuid":48,"anchor":48,"custom":2315,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1249},{"text":2318,"type":752}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":768,"attrs":2320,"content":2321},{"level":795},[2322],{"text":2323,"type":752},"Hiking",{"type":748,"content":2325},[2326,2328,2336],{"text":2327,"type":752},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2329,"type":752,"marks":2330},"healthy snacks",[2331,2335],{"type":761,"attrs":2332},{"href":2333,"uuid":48,"anchor":48,"custom":2334,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1249},{"text":2337,"type":752},"! ",{"type":768,"attrs":2339,"content":2340},{"level":795},[2341],{"text":2342,"type":752},"Shadowboxing Punchouts",{"type":748,"content":2344},[2345],{"text":2346,"type":752},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":768,"attrs":2348,"content":2349},{"level":770},[2350],{"text":2351,"type":752},"Shaking Up Your Cardio",{"type":748,"content":2353},[2354],{"text":2355,"type":752},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":768,"attrs":2357,"content":2358},{"level":770},[2359],{"text":1156,"type":752},{"type":748,"content":2361},[2362,2363,2369],{"text":1160,"type":752},{"text":1162,"type":752,"marks":2364},[2365,2368],{"type":761,"attrs":2366},{"href":1166,"uuid":48,"anchor":48,"custom":2367,"target":764,"linktype":13},{},{"type":1249},{"text":1999,"type":752},{"type":748,"content":2371},[2372],{"text":1584,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2374,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2379,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2375,"component":118,"meta_info":2376,"meta_title":7,"block_image":2377,"cover_image":2378,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2383,"title":2384,"plugin":43,"description":2385},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2387,"alt":2388,"name":7,"focus":7,"title":2388,"filename":2389,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. 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